Running in cold weather is invigorating. While it takes discipline and determination to head out the door for a run on a cold Wisconsin day, the benefits are many. However, running outdoors in cold weather presents unique challenges that increase the risk of injury. Cold temperatures make muscles, tendons, and ligaments less flexible, which can lead to strains, sprains, and other injuries if you’re not careful. Follow these guidelines to stay safe and minimize your risk of injury while running in cold weather:
1. Warm Up Properly
One of the most important aspects of running in cold weather is ensuring your body is warm and ready to go. When cold, muscles and connective tissue are naturally stiffer, making them more prone to injury. Start with a dynamic warm-up inside or in a warmer space, if possible, to gradually raise your core temperature. A warm-up should include activities like leg swings, high knees, walking lunges, and other dynamic stretches that engage the major muscle groups. Aim for at least 10-15 minutes of warming up to increase blood flow and prepare your body for the outdoor run.
2. Dress in Layers
Cold weather demands that you dress appropriately to keep your muscles warm throughout your run. Start with a moisture-wicking base layer to keep sweat away from your skin. This prevents dampness, which can lead to chills and increase injury risk. Add an insulating layer to trap warmth and, if necessary, a wind-resistant outer layer to protect against cold wind. Remember, cold muscles are stiff muscles, which are more susceptible to injury, so maintaining your body’s warmth throughout your run is essential. Avoid overdressing, as excessive warmth can lead to sweating and then chilling when you slow down.
3. Don’t Skip Static Stretching Post-Run
While static stretching before a run can increase injury risk, it’s highly beneficial after your workout, especially in cold weather. Stretching your hamstrings, calves, quadriceps, hip flexors, and glutes after a run will help maintain flexibility, reduce muscle stiffness, and improve recovery. Hold each stretch for about 20–30 seconds, focusing on the muscles that felt tight or worked hard during the run.
4. Prioritize Joint Health and Strengthen Stabilizing Muscles
Cold weather running can put additional stress on the joints, especially knees and ankles, due to potential slippery surfaces. Maintaining strong stabilizing muscles in the hips, core, and legs will help improve balance, reduce impact forces, and prevent common running injuries. Exercises like single-leg squats, glute bridges, and lateral band walks strengthen these muscles, reducing the risk of knee and ankle injuries.
5. Adjust Your Running Mechanics for Conditions
In cold weather, especially when there’s ice or snow, it’s essential to adapt your running mechanics. Take shorter strides to improve stability and control and to reduce the risk of slipping. Your feet should make lighter contact with the ground, focusing on landing beneath your hips rather than over-striding. This adjustment reduces impact and provides better balance, protecting your joints and muscles from sudden shifts that could lead to strains or falls.
6. Take Extra Care of Your Feet and Ankles
Cold weather can decrease sensation in your extremities, including feet and ankles, making it harder to detect discomfort or early signs of injury. Wear proper footwear that provides traction for slippery surfaces, and consider adding trail running shoes with good grip or cleats for icy conditions. Pay attention to your footing, and avoid areas that appear slippery. If you’re running in snow, lift your feet slightly higher to avoid tripping or dragging. However, it’s important to note that changing this form in your running gait can lead to other imbalances. For this reason, hip flexor strengthening is particularly important for winter runners (see #4).
7. Stay Hydrated and Refuel Appropriately
It’s easy to overlook hydration in cold weather, but your body still needs water to function optimally. Dehydration can lead to muscle cramps and reduce flexibility, which increases injury risk. Drink water before, during, and after your run, even if you don’t feel as thirsty as you would in warmer weather. After your run, refuel with a snack or meal rich in protein and carbohydrates to aid recovery and keep your body strong for the next workout.
Final Thoughts
Running in cold weather can be enjoyable and safe if you take the necessary precautions. Prioritize your warm-up, wear appropriate clothing, and take time with your strength routine as you may need to make adjustments to your form to accommodate the conditions. By following these steps, you can reduce your risk of injury and enjoy running all season long.
