December 2025

FLX PT NEWSLETTER #18

❄️Winter Running Tips to Keep You Healthy & Consistent❄️

I’m a fairly stubborn individual, just ask my husband. I like to do what I want, when I want (within reason), and I especially don’t like anyone to tell me I can’t (thank you to my PT in 4th grade who said I just wasn’t built to be a runner).

With that being said, I think I’ve come to the conclusion late fall overuse injuries tend to haunt me because it is my body’s way of telling me what is best for me (pull back). Without a niggle or injury, I likely wouldn’t pull back and utilize the winter to its fullest potential. I would just keep pushing.

For me, winter running can feel like a grind with darker mornings, colder temps, heavier layers, and unpredictable footing. But winter doesn’t have to be about just “getting through.”
Handled well, it’s one of the best seasons to build strength, durability, and long-term consistency. Think of it as the reload for the spring.

Here are my favorite simple, effective winter running tips I share with runners every December:

🧠 1. Shift Your Mindset: Effort Over Pace

Cold temps, wind, snow, and layers all slow you down — and that’s normal.

• Focus on effort, not pace

• Expect runs to feel different than fall

• Chasing paces in winter often leads to injury, not fitness

Winter miles still count.

🧥 2. Layer Smart (Not Just More)

A simple rule: dress for 10–15° warmer than the actual temperature.

• Base layer: moisture-wicking (no cotton)

• Mid layer: insulation

• Outer layer: wind-blocking

• Thin gloves + mittens > bulky gloves

If you’re sweating heavily early, you’re probably overdressed.

🔥 3. Warm Up Longer Than You Think

Cold muscles = stiffer tendons.

• 5–10 minutes of dynamic movement before heading out

• Start the first mile easier than usual

• Pay extra attention to calves, Achilles, and hamstrings

This alone prevents so many winter aches and pains.

👣 4. Footing Comes First

Winter running isn’t the time to force workouts.

• Shorten your stride and slightly increase cadence

• Choose flatter routes when roads are slick

• Swap icy run days for treadmill, bike, or strength training

Skipping a run for safety is a smart decision, not a missed one.

🏋️‍♀️ 5. Strength Training Is Non-Negotiable in Winter

This is the best season to get stronger.

• Aim for 2 days per week

• Prioritize:

  • Heavy, slow resistance work

  • Hip and trunk stability

Strong legs tolerate winter miles better — and spring training later.

🍌 6. Fueling Still Matters (Even When It’s Cold)

Cold weather often blunts hunger and thirst — but your body still needs fuel.

• Don’t skip pre-run fuel

• Refuel after runs even when you just want to get inside and warm up (aim for within 60 min post run)

• Shorter daylight doesn’t mean lower energy needs

PRO TIP:
👉 If you’re fueling during a winter run, keep gels close to your body (tucked in a waistband or inner pocket). This helps prevent them from freezing, making them much easier to take when you need them.

💡 7. Be Seen, Be Safe

With shorter days:

• Reflective gear is a must

• Headlamps or chest lights improve safety and footing awareness

• Visibility = confidence on dark winter roads

❄️ A Final Thought

Winter isn’t about pushing harder — it’s about building smarter.
Consistency, strength, and patience now pay off big when spring arrives.

If you’re dealing with winter stiffness, nagging aches, or want help creating a winter-proof running and strength plan, I’m here to help.

👉 Reply to this email or book a session to start the new year strong.

Stay warm, stay consistent,

Amanda Robertson
FLX Physical Therapy 💚

As always, please keep in touch via:

Instagram at @flx_physical_therapy

Book a Physical Therapy Appointment here

Website: www.flxphysicaltherapy.com