Imagine that you’re bundled up in your warmest clothes, your feet in traction-filed shoes, and you’re ready to hit the road for a winter run. You’re excited to challenge yourself and enjoy the fresh, cold air.

But as you begin to run, you notice that something is wrong. Your breathing is too rapid, your legs are heavy, and your muscles are beginning to ache. You’re not sure if you’ll be able to complete the run.

Does this sound familiar?

Winter running can be challenging, but it’s also incredibly rewarding. And with the right preparation, you can avoid things that can make it difficult to stay motivated and injury-free. In this blog, we will share eight recommendations to avoid injury while enjoying your winter run.

1. Dress in Layers

Dressing in layers will help you stay warm and comfortable as your body temperature rises and falls during your run. At some point in the run (depending on the length & intensity of the run) you may become too hot or too cold. Many people like wearing merino wool base layers as it’s light, keeps you warm, wicks away moisture and also has natural odor resistant properties. Dressing in layers allows you to easily peel off layers to avoid feeling too warm and uncomfortable once you get into your run.

2. Wear Traction Devices On Your Shoes

Ice and snow can increase the risk of slips and falls, which can lead to injuries such as sprains, strains and fractures. Wearing traction devices like crampons or tracks, will help you avoid slipping on ice and snow. The increased grip of the ground also allows you to still use your “pulling muscles”, like your hamstrings!

3. Protect Your Extremities

The extremities of the body (your toes & hands) are the first areas of the body to get cold as they’re further away from your heart and so circulation is poorer in these areas. Consider wearing a thicker pair of socks or doubling up your socks, especially if you’re planning to do a long run. Gloves are a must as well!

4. Warm Up Fully Before You Start Running

With lower temperatures, completing a warm-up before running is essential. Warming up helps to prepare your body by increasing your heart rate, blood flow and muscle temperature. Consider doing part of your warm-up indoors until you’ve generated enough heat to embrace the cold outdoor temperature. Then you can finish up your more dynamic movements & drills outside before easing into your run.

5. Listen To Your Body And Don’t Push Yourself

In the winter, your body has to work harder to maintain its core temperature and to function in the cold weather. This can make it more difficult to recover from workouts. Pushing yourself too hard during winter running can increase the risk of overuse injuries such as muscle strains. Also note, your running pace in winter conditions will likely be slower than your typical pace, so instead of watching the pace on your GPS watch, use heart rate or your perceived exertion as a measure for how hard you’re working.

6. Be Aware of Your Surroundings

When there is snow on the ground and when the daylight hours are more limited, take extra care to be aware of your surroundings and stay vigilant. Sometimes it’s easy to get dialed into a run or to get caught up enjoying the scenery. It sounds obvious, but remember to watch where you’re stepping and look for hazards such as potholes, uneven surfaces, ice, and loose branches. If you’re running on snow, aim to step on packed snow so you’ll know you’ll be stepping on a firm surface. When you’re doing your best to optimize your training, you don’t need an ankle sprain to slow down your progress!

7. You Don’t Need To Be A Hero

If the conditions look too icy or are too frigid, you don’t need to be a hero and run outdoors. Missing one day of running or swapping out your outdoor run for a treadmill run or cross training, isn’t going to have a huge impact on your fitness. But slipping and falling and subsequently taking time off to recovery will, so assess the conditions and prioritize your safety.

8. Talking To Your Physiotherapist

Winter running can put more stress on your body. The cold weather can make your muscles tighter and less flexible, which can increase the risk of injury. The uneven surfaces and icy conditions can also make it more difficult to maintain your balance, which can lead to falls.

A professional physiotherapist can assess your individual risk factors and develop a plan to help you prevent injuries. They can also teach you proper running techniques and how to warm up and cool down effectively.

If you experience an injury on your winter run, your physiotherapist can help you recover quickly and safely. They can also help you modify your running routine so that you can continue being active while you are recovering.

Winter running can be a great way to stay active and healthy during the cold months, but it is important to take precautions to avoid injury. By following these eight recommendations, you can reduce your risk of slipping and falling, muscle injuries, dehydration and other health problems.

If you have any concerns about winter running or if you have any existing injuries, be sure to talk to a physiotherapist. Here at Cadence Physiotherapy & Rehab, we can assess your individual risk factors and develop a personalized plan to help you stay safe and injury-free.

Book a physiotherapy assessment with us today to learn more about how to stay safe and injury-free while winter running.