Running in the Cold: How to Prevent Winter Injuries

Winter weather doesn’t have to sideline your running routine. With the right preparation and awareness, you can safely enjoy crisp, invigorating miles all season long. The experienced team at Washington Foot & Ankle Sports Medicine in Kirkland, Washington, understands the demands cold temperatures place on your body. 

While this guide focuses on keeping you healthy and injury-free, if you do sustain an injury, our specialist can help you get back on your feet.

Warm up longer than usual

Cold temperatures tighten muscles, tendons, and ligaments. That stiffness increases your risk of strains, sprains, and tendon irritation, especially in the Achilles and plantar fascia. 

Before heading out, take 10-15 minutes for dynamic stretches and gentle movement indoors. March in place, do leg swings, perform high knees, or walk briskly on a treadmill. Your goal is to raise your core temperature so your legs feel ready when you step outside.

Layer smartly and protect your feet

Proper winter running gear keeps you warm without overheating. Start with a moisture-wicking base layer, add an insulating mid-layer, and finish with a wind-resistant shell if temperatures drop below freezing. 

Focus on your extremities: wool socks keep feet warm and dry, while shoes with weather-resistant uppers and solid traction help prevent slips. Avoid wearing cotton socks, as they trap moisture and increase the risk of blisters and frostbite.

Slow down on slippery surfaces

Icy sidewalks, slick trails, and snow-packed paths can challenge your balance and stride. Shorten your steps and run slightly slower than normal to maintain control. Consider traction devices or trail shoes designed for winter terrain. If conditions are extremely icy, consider using a treadmill or indoor track instead of risking a fall outdoors.

Pay attention to your body’s cues

Cold can mask pain signals, making it easy to push too hard. Listen closely to your body. If you notice sharp pain in your heel, arch, shin, or ankle, stop and rest. Common winter running injuries include Achilles tendinitis, plantar fasciitis, shin splints, and ankle sprains. Early intervention keeps small issues from becoming season-long setbacks.

Stay hydrated

Even when it’s chilly, your body loses water through sweat and breathing. Dehydration increases fatigue and muscle cramping. Drink before your run and bring water for longer outings. Warm broth or herbal tea can also support hydration and comfort post-run.

Cool down and change quickly

After finishing, don’t linger in damp clothes. Your muscles may tighten quickly as your body cools down, raising the risk of injury and discomfort. Walk for a few minutes to lower your heart rate, stretch gently indoors, and change into warm, dry clothing soon after returning home.

Return to running after injury

Winter running can build strength, boost endurance, and provide mental clarity in the darker months. With thoughtful preparation and a focus on safety, you can maintain your momentum all season. 

Should an injury occur, call the office or schedule an appointment online. Washington Foot & Ankle Sports Medicine is available to diagnose, treat, and support your recovery so you can confidently return to running.