Winter Running

Nov 16, 2018

It’s cold and dark, the wind is howling, and the streets are covered in snow. The last thing you want to do is go out for a run. It can be difficult to stay motivated and keep up the same running habits in the winter; many decide to spend 5 months in the gym on a treadmill or track.  However, as difficult as it is, research shows that running in colder temperatures has many health benefits! Some of these benefits include:

1. Boosts metabolism: eating more and exercising less is common in the winter months. Exercising in colder temperatures forces the body to burn more calories by regulating core temperatures, and pumping more blood throughout your body. This increases calorie burn during running and at rest.

2. Enhances performance: Running in cooler temperatures significantly decreases cardiovascular strain on the body, which helps to boost running performance. Tom Holland, author of The Marathon Method, states “the colder the weather, the less heat stress on the body, making it easier to run.”

3. SAD prevention: Getting outside also helps to ward off seasonal blues, by increasing your daily dose of vitamin D and releasing ‘feel good’ hormones to combat seasonal depression. One study published in the journal of Environmental Science found that people who ran outside reported increased energy and decreased feelings of sadness and anxiety.

Here are some helpful hints to have fun, keep warm, and stay injury free during the winter running season!

1. Wear the proper gear

-       A good rule of thumb is to add 10-20 degrees to the outside temperature to calculate your running temperature. This might start with some trial and error, to see how many layers you need for certain temperatures. You want to start your run uncomfortably cool, with a moisture wicking fabric against your skin to keep sweat away and keep you warm and dry for longer. When you’re finished your run make sure to get out of your sweaty clothes as soon as possible! The body temperature drops quite quickly.

-       Protect your extremities! A large amount of body heat (nearly 40%) is lost through your head, hands and feet. Be sure to cover up your ears, head, hands and feet especially in temperatures lower than 10 degrees.

-       Icy sidewalks create dicey stability! You may want to invest in some trail runners or strap on metal spikes to the bottom of your shoes. It is also helpful to make shorter strides and keeping your centre of mass closer to the ground.

2. Warm up inside

-       It is important not to start cold in cold temperatures. Take extra time to warm up inside with some dynamic stretches and jogging on the spot to raise the heart rate.

3. Be Seen

-       Since there are fewer hours of sunlight during the winter months, you may find yourself running in the dark. This is a good opportunity to check out your neighbours’ Christmas lights, but make sure you choose routes that are well lit. Also, wear reflective clothing, and headlamps if you are running in complete darkness.

4. Pace yourself

-       Especially when running through snow, it is important to allow the body to adjust to the different terrain. Snow creates uneven running surfaces; therefore, your stabilizing muscles are forced to work harder. Doing too much too soon increases your risk of injury.

Don’t let the winter months trap you on the treadmill. Time to lace up the joggers, bundle up and get out there!

If you have any questions, feel free to reach out over instagram, find me @keepingpace_pt or email


Cancer Research UK: (retrieved November 18/18).

Holland, Tom. (2007). The Marathon Method: The 16-Week Training Program that Prepares You to Finish a Full or Half Marathon at Your Best Time. Fair Winds Press

Roe, J. (2016). Cities, Green Space, and Mental Well-being. Environment and Human Health, Environmental Sociology and Psychology.

Smith, J, (2009). ‘5 reasons why running in the cold is good for you.” Meredith Women’s Network.

Wissem D. Sellami, M. (2018). “Seasonal weather conditions affect training program efficiency and physical performance among special forces trainees: A long-term follow-up study.”



Posted By

Tag Cloud

ultrasoundITU World Grand Final Triathlon Edmontonyegfitnessdr shepsbasketball injuriesfoot painheadachefun in the fortboxingrental car motor vehicle accidentalberta health serviceswhat to expectmyofascial cupping therapyknuckle poppinggait aidscanada day paradecarpal tunnel surgeryfootballfort saskatchewandeath raceswimmingbiomechanicsHealth Information Acttournamentcompression stockingsfast trax ultramarathoncanada day10 milerhip painTOSkids fun runhiking in the mountainsfitnessfasciacross trainingPFPS#eddiedontbendyegbikeslip and fallroad rage hockey tournamenthamstringspin classathlete injurymechanical stressseptember 305kget movingplantar faciitispatellar tendonitisspiral fracturesjaw painworld physical therapy dayconcussions in sportcity chase national championshipgood fridayORIF surgeryankle sprains in athletesjointsrunners kneeconcussion in sporttrainingfernie ultrarace seasonbowen therapyultra runningagingmagrathregistered massage therapistdown and dirty obstacle courseshin splintscharityfort saskatchewan chamber of commercesoccerinjury preventionyegfitcity chaseregistered dietitiancustom fit orthoticsdry needlingturkey on the trailscustom fit compression stockingssports concussiontaperlumbar spineschoolironmanparadesleepservus placeworld triathlon championshipsprotectkeep fit, have funcouch to 5keating cleanWestern Statesjumpers kneeeaster mondaygolf injuriespush up programpre-natal fitnesstennis elbowtext necktraining planst. albert chamber of commercefree fort bbqmedical mission to Ecuadormodified return to activityultrarunningst albert road raceicecity chase national championshipsdodgeballIT band syndromeoutcome surveysmall business nomineeknee painresttriathleteconcussion managementracingneck painknee replacementp90xreturn to sportair relaxdiagnostic imagingbest of T8Ndirect billingstrengtheningMS Bike Leduc to Camrosecrutchescommunity eventexplore albertaclinic closurefamilyankle sprainregistered dieitian5kmrunning techniquefoam rollercyclinginfluence of painwrist painyou can ride twostrengthworld grand final edmontonremembrance dayCBC interviewdynamic stretchingcarpal tunnelcupping in st albertbikinglumbar spine imagingrecoveryankle injuriestriathlonplantar fasciitisheel painadolescent knee painhalf marathonRuncompressiongreat white north triathlonnew york marathonelbow painsports injuryP-90Xultrarunneredmonton oilerscuppingSCAT 3skatingacupuncturegrand openingironman canadaregistered massage therapytechniquebellerose bike a thonsnowboardingITU World Triathlon Grand Final Edmontonfitness journeyMedial Epicondylitistendor teartrade showIMSvictoria dayTMJcortisoneconcussiontaperingnational triathlon championshipshockeyback paintour de palm springsSAPECoutcome measuresx-rayshoulder injuriesst albert triathlonwhy active physio workssynchronized skatinglife moveswinter runningknucklesWPTDwarm handspain centresenergy barsstretchingGLA:D® St. Albertcupping therapy in st albertrunning shoesprehab before rehablegacy park family festivalshoulderpelvic floorcaneclinic privacyrunning formlifestyle expoSwimlentil with tumeric soupWTS Edmontonyardworksoccer injuriesSt. AlbertTeam Rehabphysiotherapycupping therapykids of steel triathlonpainPosturepole walkingfort saskatchewan trade shownational championshipshalf ironmantraining on vacationbackpack safetyWinter Injury Preventiondraw prizerunning injuries#activephysioworksms bike tour leduc to camrosemassage therapyst. albert road raceyou can ride 2100 mileneedlingarthritis of the spine#teamrehabvolleyballglute strengtheningroastphysical activityGLA:D®st albert 10 miler1km kids fun runroad raceBest Physiotherapist5km obstacle courselateral epicondylitismarathon trainingbaseline testingbellerose bike-a-thoncity chase canadahealthy recipesextended health careachilles repair surgeryoperation esperanzaITU World Triathlon Grand Final Cozumelbikes on broadwayrecipeyogahip replacementmotor vehicle accidentBikebowen techniquephysical therapyboxers fractureAADL fundingsouth edmontonadventure racingHawrelak Parkwarm heartGunn theory of IMSclavicle fracturevolunteerconcussion testingACL injuriesdr chanHIITshoulder dislocationbaseballGLA:D® Edmontoncore strengtheninginflammation injuryprivacydefining painexercise plantraining nutritionimPACT testingvelocity stage racemarathon runningtrail runninginjuryadaptive cyclinghiking10milerpine to palmrunning footwearultramarathonMRIknee injuryMS Bikeituarthritisscapulacomplete concussion management receipeoffice workolympian distance challengevestibular rehabilitationeasterout run rarenerve glidestrail runpricecold weather runningcycling raceaquathonultrashoulder painIntramuscular Stimulationheadachessinister 7communityactive physio works 5kmworld championshipsrunning gaitedmontonhockey injurydraw prizescommunity involvement10 miler training planfestivalorthopedic surgeonscat-scan10kmSt. Albert TriathlonPIPAniagara fallsfirst appointmentbanff triathlongolfer's elbowrunningyegphysiovolleyball injuriestreatment for headacheslow back painkidsholiday hoursglute strengthobstacle coursethrowing athletesvertigoslip and fallsexercise challengeorthoticspelvic health physiotherapycity chase world championshipsigvaris stockingscommunity rungait analysisheart diseasefundraiserrehabilitationSigvaris compression stockingsfotodave proctorstaying fit while pregnantactive physio worksThoracic Outlet Syndromesafe exercises during pregnancyhamstring injuriesadjunct to PhysiotherapyRacetrapsnutritionjames deanworkout plancornpelvic healthmud runbarefoot runningtrapezius strengtheningfirst tri10 mileexercise programexercisemuscle tightnessfitness programhigh intensity interval trainingstrength trainingshoulder imagingoutdoor running seasonglobal edmontonoutdoor runningsecondary submittingdizzinessflexibilityms bike tourwounded warriorscanadian trailslost souls ultraBPPViron legs


What to Expect

We understand that you may have a few questions before visiting our clinics for your initial appointment.

Book an Appointment

Book in for an appointment with one of our qualified Active Physio Works Physiotherapists &
Registered Massage Therapists.


We understand each person is different so we offer a variety of techniques that are best suited to your individual needs.