From The Movement Co - Winter Running Advice

How to Adapt Your Winter Running So That You Stay Fast — and Injury-Free

Running in winter isn’t the same sport as running in summer — the terrain changes, your stride changes, and your body’s stabilizers work overtime. Here are the key adjustments that keep you progressing instead of getting hurt:

1) Shorten your stride and increase cadence

Winter is a small-stride season. Keep your foot under you, improve traction, and reduce joint stress.

2) Warm up before heading outside

Even 3 minutes indoors — ankle mobility, calf pulses, marching A-steps — helps prevent early-run strain.

3) Pick the right traction

Clear roads = normal shoes
Snow/ice = microspikes or studs
Your shoe choice is your injury-prevention strategy.

4) Add quick strength doses through the week

15 minutes, 2–3x/week: calf eccentrics, hip hikes, lateral band walks, step-ups.
Winter builds durability. Spring cashes the cheque.

5) Pay attention to warning signs

Normal: mild calf tightness.
Concern: sharp ankle/knee pain, one-sided pulling, Achilles irritation.
Winter doesn’t have to be downtime… It’s performance foundation season.

— Dr. Luc

The Movement Co.

About Dr. Luc Mahler:
Dr. Luc Mahler is a sports chiropractor and founder of The Movement Co., working extensively with endurance athletes — from recreational to elite athletes — helping them heal injury, build resilience, and optimize performance. He has been a rehab chiro for the Canadian Olympic team at Tokyo 2020 and Paris 2024 as well as a rehab chiro for the Canadian Cycling team at 2023 and 2025 world championships.