Winter doesn’t stop dedicated runners — but cold temperatures, icy sidewalks, and reduced daylight increase the risk of injury. In fact, a study in the Journal of Sports Science & Medicine found that running-related injuries rise by nearly 20% during colder months, often due to stiffer muscles, poor visibility, and slippery surfaces.¹
If you’re determined to hit your mileage goals this winter, here’s how to protect your body and keep your training on track.
1. Warm Up Twice as Long
Cold temperatures tighten muscles and reduce blood flow, making strains more likely. Research shows that muscles can lose up to 20% of flexibility in colder weather.²
Solution:
Spend 8–10 minutes warming up indoors before stepping outside. Try:
- Leg swings
- Light jogging in place
- Hip openers
- Dynamic lunges
Your body will thank you once you hit the pavement.
2. Choose the Right Footwear for Winter Conditions
Slippery surfaces are a major cause of winter falls. ER data shows that falls on ice cause over 800,000 hospitalizations per year in the U.S., especially during winter.³
What helps:
- Shoes with winter-grip rubber
- Trail shoes with deeper treads
- Optional traction attachments for icy days
If footing is questionable, shorten your stride — it improves stability.
3. Don’t Skip Strength Training
Strength is your #1 defense against injury, especially for runners. Weak hips and glutes contribute to knee pain, IT band syndrome, and shin splints.
A study in Clinical Journal of Sports Medicine found that runners who perform regular strength training reduce injury risk by up to 65%.⁴
Key exercises:
- Single-leg squats
- Deadlifts
- Lateral band walks
- Calf raises
Aim for 2–3 sessions per week.
4. Layer Smart to Protect Joints
Cold joints stiffen faster and may experience reduced range of motion. Follow the “3 Layer Rule”:
- Base layer: moisture-wicking to stay dry
- Insulating layer: fleece or wool for warmth
- Outer layer: wind- or water-resistant
Pro tip: Cover your knees on windy days — joints lose heat quickly.
5. Increase Visibility — Winter Running Is Dark Running
Between early sunsets and cloudy skies, visibility is low. According to the National Highway Traffic Safety Administration, 75% of pedestrian fatalities happen in low-light conditions.⁵
Use:
- Reflective vests
- Headlamps
- Lights on your shoes or jacket
Seeing and being seen prevents injuries — period.
6. Recover Like an Athlete
Recovery becomes even more important in winter as muscles work harder in the cold.
Add:
- Light stretching after runs
- 5–10 minutes of gentle mobility
- Hydration — yes, even though you’re sweating less
- Post-run shower quickly (cold damp skin increases stiffness)
If you notice persistent pain, don’t ignore it. Early intervention is your best strategy.
When to See a Physical Therapist
If your winter running comes with:
- Knee pain
- Hip tightness
- IT band irritation
- Achilles or foot pain
- Low back stiffness
— it might be time to get evaluated. A physical therapist can identify movement patterns, muscle imbalances, or mechanics that put you at risk.
At Progression Physical Therapy in Princeton, we help runners reduce pain, improve efficiency, and stay injury-free all year long.
Final Thoughts
Winter running can be invigorating — but it requires the right preparation. With smart warm-ups, proper footwear, strength training, and safety strategies, you can keep hitting your goals without setting yourself back.
Ready to keep running pain-free this winter?
Visit us at Progression Physical Therapy of Princeton or schedule your session at www.progressionpt.com.
References
- Malliaropoulos et al. Journal of Sports Science & Medicine, 2015.
- Knight, K.L. Therapeutic Modalities for Sports Medicine and Athletic Training, 2012.
- CDC National Safety Council Injury Facts, 2023.
- Lauersen et al. Clinical Journal of Sports Medicine, 2014.
- National Highway Traffic Safety Administration (NHTSA), 2023.
