As the air turns crisp and the holiday season kicks off, many of us lace up our sneakers for a Turkey Trot or head outside for a cold-weather workout. Whether you're an experienced runner or just getting active again before the New Year, cooler temperatures bring unique challenges that can increase your risk of injury if you're not prepared.
Here’s how to warm up smart, dress right, and recover well—so you can enjoy every mile without pain holding you back.
1. Don’t Skip the Warm-Up
When it’s cold outside, your muscles need more time to get ready for activity. Cold muscles are tighter and more prone to strains and sprains.
Before you run or train outdoors:
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Start with dynamic stretches like leg swings, walking lunges, and arm circles.
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Do 5–10 minutes of light aerobic movement, such as brisk walking or gentle jogging, to get your blood flowing.
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Avoid static stretching until after your workout—save those for the cool-down.
2. Layer Up (the Right Way)
Wearing the right gear can prevent your body from losing heat too quickly, while also helping you avoid overheating once you start to move.
Layering tips:
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Start with a moisture-wicking base layer to keep sweat away from your skin.
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Add a thermal or insulating mid-layer if it’s below freezing.
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Top it off with a light, breathable wind- or water-resistant jacket.
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Don’t forget gloves, a hat or headband, and thermal socks to protect your extremities.
3. Watch Your Step
Slippery leaves, early morning frost, and uneven sidewalks can quickly turn a holiday jog into a rolled ankle.
Be mindful of:
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Icy patches and wet leaves—especially around turns or down hills.
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Running with proper shoes that offer good grip and support.
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Adjusting your stride and pace based on the conditions—shorter, more controlled steps help with balance.
4. Post-Workout Recovery Matters
Just because it’s chilly doesn’t mean you can skip the cool-down. Recovery is key to preventing soreness and keeping you moving all season long.
Cool-down tips:
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Walk for a few minutes to gradually bring your heart rate down.
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Stretch key muscle groups—calves, hamstrings, quads, and hips.
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Rehydrate and refuel with a healthy snack, especially after longer runs or intense effort.
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Use heat packs or warm showers to soothe tight muscles, and consider foam rolling to promote circulation.
5. When to Talk to a PT
If you’ve been dealing with joint stiffness, heel pain, or a lingering twinge that flares up during activity—it’s not just the cold. Don’t ignore your body’s signals.
A physical therapist can:
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Evaluate your movement and posture.
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Help address the root cause of pain or imbalance.
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Create a customized plan to support your activity level, even during the colder months.
Holiday runs and winter workouts can be a joyful tradition—just make sure your body is prepared. With smart warm-ups, the right gear, and recovery strategies, you’ll be ready to stay active and pain-free through every frosty mile.