How cold weather increases your risk of running injuries

As we hit the midpoint of February, many are finally attempting that New Year’s fitness resolution.

While running is often the go-to choice for its simplicity, physical therapist and strength coach Kim Johnson warns that diving in headfirst can be a recipe for disaster.

Because running is a high-impact, repetitive sport, your tissues need time to adjust to the force—often two to three times your body weight—surging through your joints with every stride.

“Running is a high-impact, repetitive sport, and the body needs time to get used to it,” Kim insisted.

“When someone jumps from minimal activity to running 5Ks, the tissues simply can't keep up.”

This sudden "zero to 100" approach often results in shin splints, Achilles irritation, or lower-back flare-ups.

Cold winter temperatures exacerbate the risk, as reduced blood flow makes muscles stiffer and less able to absorb impact.

To stay on track, Kim recommends a four-to-six-week preparation phase featuring walk-run intervals and strength training. She views muscle building as a vital "insurance policy" for joints.

Footwear is also crucial; notably, many women are still wearing shoes designed for men that have simply been "shrunk," which fails to provide proper support.

Her golden rule for progression is to never increase more than one variable—speed, distance, or frequency—at a time.

“If any of these appear, it's your body's way of saying 'pause, don't push, scale back, recover, strengthen, and then re-progress',” she explained, referring to warning signs like morning heel pain or persistent calf tightness.