How to avoid injuries during winter: a practical guide for runners (warm-up, shoes, technique, and prevention)

Running in winter is wonderful: crisp air, empty parks, the feeling of “I’m doing something others aren’t.” But it’s also the time of year when the risk of injury skyrockets.
This guide is designed for all runners — beginners, recreational runners, and mileage grinders — who want to train safely during the colder months.

Table of Contents

1. The philosophy of winter running
2. Technical specifics: what changes in our body
3. Useful technologies in winter running shoes
4. Comfort and fit in cold weather
5. Running sensations and necessary adaptations
6. Who winter running is for
7. Differences compared to summer
8. Testing different types of workouts
9. Pros and cons of winter running
10. Recommended products and availability

1. The philosophy of winter running

Running in winter doesn’t mean “going out to suffer,” but adapting your body to different conditions. Cold stiffens tissues, reduces joint mobility, and slows muscle activation, increasing the risk of strains, tightness, and inflammation.

The key word is preparation. With a solid injury-prevention strategy, winter running can become your best ally for building an aerobic base.

2. Technical specifics: what happens to your body when you run in the cold

When you run in winter, your body works differently than on mild days. In particular:

• Muscles warm up more slowly: they take longer to reach optimal temperature.
• Less elastic tendons: higher risk of inflammation (Achilles tendon, IT band, anterior tibial).
• Higher initial heart rate: cold is an extra stimulus for the cardiovascular system.
• Harder ground: cold asphalt = greater impact on joints.

That’s why it’s essential to extend your warm-up phase and avoid starting too fast, especially if you’re coming from a day spent sitting at a desk.

3. Useful technologies in winter running shoes

In winter, the right running shoes can make the difference between a safe workout and a memorable slip. Here’s what to look for:

• Enhanced grip: softer rubber compounds and tread patterns designed for wet asphalt, leaves, and damp trails.
• Water-repellent or GTX upper: helps keep feet dry in rain, sleet, or puddles.
• Cushioned midsole: softer foam offsets the rigidity of cold ground and reduces joint micro-trauma.
• Greater stability: crucial on slippery or uneven surfaces to prevent sprains and inflammation.

Natural keywords: winter running shoes, grip on wet asphalt, waterproof running shoes for winter.

4. Comfort and fit in cold weather

In low temperatures, your feet can lose some sensitivity. That’s why winter comfort is essential:

• Choose a slightly more accommodating fit, especially if you wear thermal socks.
• Avoid overly stiff shoes: they increase the risk of impact-related micro-trauma.
• Consider technical winter socks: they shouldn’t be too thick, so they don’t significantly alter the fit.

A comfortable shoe with good cushioning is one of the most effective tools to prevent overuse injuries in winter.

5. Running sensations and necessary adaptations

Winter running may feel heavier, but that’s completely normal:

• you warm up more slowly;
• breathing can feel more demanding at first;
• your legs may feel less reactive.

The trick is not to rush:

• start with 10–15 minutes of very easy running;
• add some mobility exercises for hips, knees, and ankles;
• include 3–4 progressive strides before starting faster work.

Those who go all-out in winter often find their hip flexor complaining after two kilometers. Better to show up warm to work — not at the physio.

6. Who winter running is for

Winter running is suitable for everyone, as long as you adjust intensity, volume, and pace to your level.

It’s especially recommended if you want to:

• improve aerobic endurance ahead of spring races;
• work on consistency and mental strength;
• build a solid base without summer heat;
• maintain a healthy body weight sustainably.

With good injury prevention and the right gear, winter can become the best season to grow as a runner.

7. Differences compared to summer

Summer ☀️	Winter ❄️
Muscles warm up almost immediately	Muscles feel stiffer at the start
Fast recovery between intervals	Slightly slower recovery
High reactivity	Reduced reactivity, especially when cold
Higher dehydration risk	Higher risk of cold- and overload-related injuries

Understanding these differences helps you plan smarter winter training, without expecting the same response your body gives you in June.

8. Testing different types of workouts

Not all workouts react the same way to low temperatures. Here are some practical tips:

Easy long runs

Easy long runs are perfect in winter: the cold helps keep your heart rate low and focus on endurance.

Progressive runs

Progressive runs work well, but only after a very thorough warm-up. Start easy and increase the pace only when you feel truly warm.

Intervals

Intervals are possible, but require extra care:

• 3 km of easy running;
• running drills and mobility exercises;
• 3–4 progressive strides;
• then start the quality work.

Winter trail running

On winter trails, you must consider leaves, mud, and wet rocks. Here, shoe grip becomes essential to avoid slips and ankle injuries.

9. Pros and cons of winter running

Pros

• Improves aerobic endurance.
• Cool temperatures: no heat, no “steam cooking.”
• Less crowded parks and bike paths.
• Trains mental toughness and discipline.

Cons

• Higher injury risk if you don’t warm up properly.
• Harder and often slippery surfaces.
• Greater need to plan clothing and training times.

10. Recommended products and availability

To prevent winter injuries, we recommend considering:

• Cushioned shoes for cold asphalt (e.g. stable, soft daily trainers).
• Shoes with enhanced grip or GTX versions for rain and wet terrain.
• Thermal and windproof apparel worn in layers (breathable base layer, mid layer, light shell).
• High-visibility accessories (reflective vests, headlamps) for early morning or evening runs.

All these products are available in our Conegliano and Pordenone stores and on our e-commerce. If you’re unsure which shoe or setup is right for you, stop by the store or message us on Instagram: we’ll help you build your custom winter kit.

Conclusion

Running in winter is a joy, but it requires a bit more care. With a proper warm-up, the right shoes, and smart load management, you can drastically reduce the risk of injury and enjoy the quietest, most magical season of the year.

If you want personalized advice on the best winter running shoes and injury prevention, stop by MioMioRun: we’re here to keep you from getting hurt… and to help you run happier.