As winter blankets the landscape, many dedicated runners lace up their shoes, determined to conquer the cold. While winter running presents unique challenges, understanding injury considerations and prevention strategies is crucial.

In this guide, we’ll talk about some considerations to prevent injuries in winter and avoid complications if you have existing medical issues

Navigating Winter Running Risks: The Chill Factor

Breathing is important, right? Well, after temperature hits a certain mark (the temperaure is different for everyone; for me, it’s -3 degrees), your lung’s ability to absorb oxygen and breath efficiently decreases.

As a result, you begin to run less efficiently, putting you at risk for muscle strains, sprains, and even hypothermia.

Avoiding medical complications

If you have existing medical issues, such as diabetes, heart disease, asthma, etc. while running is a great exercise for you, winter running can be challenging.

The demands on the body are different. You use more energy, lungs respond differently to cold, and your metabolism is different. So make sure you are medically cleared!

If you have any questions, ask your physiotherapist or your family doctor!

Slippery Surfaces: Importance of  Stability

Often, running paths are narrow in winter- maybe there is snow on both sides of the path, or maybe you have to go around the ice. This can change your normal running gait (AKA your running pattern), putting you at a higher risk for tendons and repetitive injuries like IT band syndrome.

To avoid this, do your best to run on a clear path, and if you have to run on a not-so-great route, make sure you adjust your training load.

Training Load- Don’t bite more than you can chew!

A patient of mine normally runs 20km x 4 times a week in summer. In winter, he began to develop tendinitis and IT band syndrome symptoms after running 10 km x 3 times a week for a month. What happened?

Well, your training load can look different in winter! Training load basically means the amount of physical activity your body can handle. 

Like we explained earlier, running in winter can take up more energy, your running gait is different, and the running surfaces are uneven. So make sure you take it easy for the first few weeks, monitor your body for symptoms, and strengthen and condition your body as much as you can!