The recent weather trends mean colder temperatures, snow, sleet, and icy winds — conditions that might deter many from stepping outside. Yet, for dedicated runners, these challenges are part of the sport. Running in the cold offers surprising benefits, including burning more calories, boosting energy levels, improving mood, and maintaining fitness during months when many give up.

However, winter running also demands preparation to ensure safety and prevent injury. Health Plus Physical Therapy & Rehabilitation Center shares important safety tips for those committed to jogging in winter or frigid conditions.

Warm-Up Before Heading Out

Before stepping outside, warm your body indoors with light exercise. Even simple movements like stretching, jumping jacks, or brisk cleaning can get the blood flowing and prepare muscles for exercise in the cold.

Stretch to Loosen Muscles

Stretching before your run increases blood flow and oxygen delivery to muscles, helping them perform efficiently and reducing the risk of strain. Winter air can make muscles tighter, so this step is vital.

Dress Appropriately for Cold Weather

Start with a thin base layer of synthetic material such as polypropylene, which wicks sweat away from your body. Avoid cotton, as it retains moisture and can make you cold. Layer clothing so you remain warm without overheating. Gloves and a beanie are essential when temperatures drop below freezing.

Plan Your Route: Start Into the Wind

Running into the wind at the start means you’ll have it at your back during the final part of your run. This strategy helps you avoid cooling down too quickly when you’re sweaty, reducing the risk of chills and discomfort.

Adjust Your Stride in Winter Conditions

Snow, ice, or rain require extra caution. Shorten your stride to maintain balance and pay attention to your footing to prevent slips and falls.

Start Slow and Prioritize Maintenance

Winter running is best approached as maintenance rather than performance. Avoid overexertion — focus on steady, controlled runs instead of pushing for personal bests.

Stay Hydrated Even in Cold Weather

Cold air can mask dehydration. Keep hydrated as you would in warmer months. If you encounter fresh snow, you can even use it for hydration during your run.

Cool Down Safely

After your run, get indoors promptly and change out of wet clothing. Walk around indoors to cool down gradually and avoid stiffness or injury.

Why Winter Running Matters

Running through winter keeps your body strong, boosts mood, and maintains endurance. With the right precautions, you can enjoy the outdoors safely while protecting yourself from injury.

Schedule Your Appointment with Health Plus Physical Therapy

At Health Plus PT, we share safety tips for jogging in winter or frigid weather. Dressing in layers, warming up properly, and choosing safe routes can prevent injury and keep you comfortable. Many patients find these strategies help them stay active and healthy year-round.

Contact us today to get started and book your appointment!