Top 5 Ways To Prevent Winter Running Injuries

Winter running is important for youth athletes looking to stay in shape for the upcoming track season and those who compete for indoor track. Braving the elements helps to prepare physically and mentally for all kinds of race day conditions.

However, as in any sport, the risk of injury is present even more so when running outdoors in the winter. The following tips will help runners have the tools to prevent and treat injuries related to winter running.

Top 5 Most Common Winter Running Injuries

Sprains and Strains

Ankle sprains are among the most common running injuries, especially for cross country runners who trek the trails in the winter. Slippery surfaces from snow and ice make ankle sprains more common.

Frostbite / Hypothermia

Temperatures often drop significantly in the winter. Not dressing properly for cold weather runs can lead to frostbite, especially in extremities like fingers and toes. Long runs can increase the risk of hypothermia.

Shin Splints

Stiff muscles and uneven, and icy surfaces may result in shin splints, especially for those who have eased back on training load in the winter months.

Overuse Injuries

Running in bulky gear or on uneven winter terrain can overwork specific muscle groups, leading to conditions like runner’s knee or Achilles tendinitis.

Falls and Impact Injuries

Snow and ice increase the risk of falls, potentially causing bruises, fractures, or concussions.

5 Tips To Preventing Winter Running Injuries

1. Always Fully Warm Up

When the body is cold, runners are more prone to injury. It takes time for muscles to warm up, so take at least 10–15 to fully warm up before a run.  Warming up indoors is a great tip to get the blood pumping without freezing.

Perform dynamic stretches like leg swings, lunges, or arm circles during a dynamic warm-up.

Then head outside and march in place or jog to elevate your heart rate and prepare your body for movement.

2. Dress for the Weather

Runners need to dress in layers when running in the winter. Start with a moisture-wicking base layer, add an insulated mid-layer, and a windproof, waterproof outer layer. Protect fingers, ears, and feet with gloves, hats, and thermal socks. Wearing a face covering like a scarf or a balaclava on cold days is important to protect from the elements.

Winter running calls for reliable sneakers. Invest in trail running shoes or footwear with good traction to reduce slipping on ice or snow. Get new running shoes every 300 to 500 miles.

3. Plan The Right Route

With limited daylight, plan a well-lit, familiar route. Avoid running in areas with deep snow or known icy patches if possible. Run during daylight hours whenever possible and wear reflective running gear. Always let an adult where you are running and consider bringing a headlamp in case it gets dark.

4. Adjust Pace

Winter running is great for building a base and staying in shape. It isn’t the best time to work on speed when it’s snowing or icy out. Slow down, shorten your stride, and maintain a steady pace to minimize slipping and excessive strain on muscles.

5. Always Cool Down

Many runners skip a cooldown, especially when in a hurry to get inside and get warm. Skipping a cooldown is necessary for lowering heart rate. Gradually reduce your pace to allow your heart rate to normalize, and stretch major muscle groups while they’re still warm. Change out of wet clothing promptly to prevent hypothermia.

Tips For Treating Common Winter Running Injuries

Sprains and Strains

Follow the R.I.C.E method—rest, ice, compression, and elevation.

Gradually resume activity with strengthening and stability exercises.

Frostbite and Hypothermia

For frostbite, warm the affected area gradually using body heat or warm (not hot) water. For hypothermia, move indoors, remove wet clothing, and warm the body slowly.

Shin Splints

Rest, ice, and use anti-inflammatory medications if needed.

Overuse Injuries

Rest and consult a medical professional for persistent pain. Incorporate cross-training and rest days into your routine.

Falls and Impact Injuries

Use ice for swelling, and seek medical care for severe pain or head injuries.

By taking proactive measures and being mindful of the risks, you can enjoy the benefits of winter running while staying injury-free.