Cold Weather Running Tips

Running. Runners exercising in winter

Colder weather doesn’t have to mean the end of your running season! Even though the temperatures are dropping, you can continue your fitness routine with a few modifications to avoid injury and stay healthy year-round! Here are some tips and guidelines to follow from our Optimum Stride team.

  1. Avoid running on roads in snowy conditions. When the weather gets worse, it impacts drivers’ ability to maneuver on the roads and can decrease stopping time. It’s recommended to stay off the roads, and run on sidewalks or other designated spaces.
  1. Winter means fewer daylight hours, so make yourself more noticeable to traffic or others around you. Wearing bright colored, reflective clothing or a reflective vest can help you be visible. Another suggestion is a lightweight headlamp or flashing light.
  1. Make sure you wear clothes that will help maintain your core body temperature throughout your run. Layering clothes will help keep you warm during warm-up and cool-down phases, and allow you some flexibility if you get too warm.
  1. Consider wearing traction devices on your shoes in snowy or icy conditions. You’ll be able to grip the sidewalks and trails better, and you’ll be less likely to slip or injure yourself.
  1. If you drive to an area to run on a trail or route, be sure to bring a change of dry clothes to wear on the ride home. You might also consider keeping a blanket in the car for emergency situations.
  1. Stay alert and aware of your surroundings and the weather conditions. Oncoming storms can quickly drop the temperature, putting you at risk for frostbite or hypothermia if you are wearing the wrong clothes or too far out from your end point.
  1. Don’t ignore shivering. It is an important first sign that the body is losing heat, and you may be in danger of hypothermia. End your run as soon as your shivering begins, and go inside to warm up.

For more tips on running or to schedule an appointment with our Optimum Stride therapists, please visit

Cold Weather Running Tips

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