Our Tips To Taking Care of Your Feet While Running In The Cold

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If you love running, you won’t let the cold slow you down. However, the cold can increase your risk of injuring yourself or developing a painful foot or ankle condition. Be sure to follow our tips on taking care of your feet while running this winter.

Whether it be as a result of your new year's resolutions, or maybe you're a frequent runner, you may feel the desire to get out in the cold and running. This is an excellent idea and a great way to strengthen your feet and prevent some foot conditions. However, at the same time, the winter can bring some extra challenges for runners.

If you are choosing to start running this winter, you shouldn’t just dive headfirst into it. Here are some tips that we recommend you follow so you can stay safe while you run and start getting healthy.

Our NYC Podiatrists Will Diagnose and Treat Whatever is Stopping You From Running

At To Healthy Feet Podiatry, we understand how frustrating it is for our patients to be limited from doing what they love to do because of their foot health. If you are a frequent runner, a debilitating foot or ankle injury can be quite difficult to manage. At our NYC podiatry clinic, our team of foot doctors have experience treating all of the common foot conditions that plague runners, such as ankle sprains, bunions, foot fractures, and more.

To book your consultation or take advantage of our telemedicine option, contact our team at 917-398-3668 or book online!

Get The Right Shoes

While the right shoes important for running in the wintertime, this point is just as important to follow during all times of the year. One of the most substantial factors in the health of your feet is what shoes you are wearing. Yes, this is important for your everyday shoes, but even more so for your running or workout pair. When exercising, your feet are put under even more stress than normal, and they are already given a crucial task, managing your body!

When selecting a pair of shoes for your run, be sure that what you choose is designed specifically for what you are doing. Don’t wear indoor training shoes, basketball shoes, or tennis shoes for your run, as these can damage your feet and wear down the shoes. Wear proper, outdoor, insulated running shoes to protect your feet and keep them warm.

Check out some of our recommended brands of shoes or our custom orthotics here!

Layer Up

Not only should you layer up the rest of your body with coats, leggings, and whatever else you use to keep yourself warm, but you should also do the same for your feet. Your feet are the second most substantial part of your body where you are prone to lose heat, after your head. So to keep your body warm, you need to keep your feet warm. Here are some tips to keep your feet out of the cold while you run.

  • Wear insulated shoes
  • Wear compression socks
  • Double up on your layer of socks
  • Use some toe warmers
  • Avoid getting your runners wet the best you can

Get Loose Before You Run

Some of the most common runners injuries are soft-tissue injuries that are caused by sprains, twists, or tears in their ligaments. Just as you will likely warm up your leg muscles with some dynamic stretching before your run, don’t forget to do the same for your feet. Check out our article on how you can Stop Spraining your Ankles With These 6 Easy Exercises, so you can prevent serious ankle injuries from occurring.

Avoid Inclimate Weather

Heavy wind, rain, snow, slush, and ice should all be avoided as much as you can. Running in these conditions increases your risk of not only foot injuries but injuries that can be sustained from falling down, and if you live in the city, being hit by traffic. Look for some indoor exercises to do during these days, such as an indoor track, treadmill, or maybe some yoga!

Go Easy At First

Even if you are excited to get back out there running, be sure to pace yourself, especially at the beginning. Going too hard, too quickly, can expose your ligaments and muscles to something that they aren’t quite prepared for, which can increase your risk of injury. No matter if you are an experienced runner, or are just starting this journey, go easy for the first few minutes, and your feet will thank you later.

At The First Sign of Pain, Stop

Foot pain is not a normal thing to feel. Pain is your body's way of telling you that something is not right and that you should take a look at it. If you start to feel some discomfort during your run, even if it is minor, stop. The difference between ending your run and pushing through the pain can be what prevents you from developing a severe foot condition that could take weeks or months to heal. Be sure to visit your Manhattan NYC Podiatrist to examine your foot and diagnose any injuries or conditions. Remember, the first part of getting healthy is to stay healthy.

Be Sure To Stretch and Relax

Now that your run is over, while you rest and stretch your tired leg muscles, be sure to do the same with your feet. Many common foot conditions such as plantar fasciitis, stress fractures, and Achilles tendonitis are known as “overuse injuries”. This means that they will develop over time if they are used too much without proper care. You can mitigate this risk by stretching out the bottom of your foot, your heel, and your ankle after running and giving it sufficient time to rest before your next activity.

Related Reading:

7 Of The Most Common Foot Conditions That Plague Dancers

Broken Vs. Sprained Ankle: How to Tell the Difference and What To Do

Contact Us Immediately at The First Sign of a Foot Injury

Acting quickly on a foot or ankle injury can be the difference between a mild inconvenience and a substantial recovery period. When an unfortunate, unexpected incident occurs, contact To Healthy Feet Podiatry to have your foot examined, diagnosed, and rapidly treated by our team of expert NYC foot doctors. To schedule an appointment, contact our team by calling 917-398-3668 or book your appointment online!



What are the most common foot injuries for runners?

Some common foot injuries and conditions caused by running that we see at our Manhattan foot clinic include:

  • Plantar Fasciitis
  • Stress Fractures
  • Sprained Ankles
  • Achilles Tendonitis
  • Blisters and Calluses
  • Ingrown toenails
  • Bursitis

What are the best shoes for running?

Our team of expert podiatrists have put together a list of the best men's and women's casual, dress, and athletic shoes for healthy feet. You can find the list by checking out our recommended shoe brands.

Why do my feet get so dry in the winter?

Cold weather tends to also mean dry weather. This is because cold air makes our natural moisture and oils evaporate more quickly. Because our feet are naturally more dry than the rest of our skin, they may feel more impacted by the dry weather. Don’t forget to apply some moisturizing foot cream in the morning, before you go to bed, or whenever you need it throughout the day.

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