For Those Who Want to Run Below Freezing: An Orthopedic Surgeon's Recommended "5 Winter Running Rules" and Honest Opinions from Social Media

Winter Running Succeeds with "Design" Rather Than "Grit"

Winter running feels great. The air is clear, there's less discomfort from sweat, and sometimes your mind feels unusually sharp after a run.
On the other hand, winter is also a season where injuries and close calls are more likely to increase. Falls, muscle strains, discomfort in the Achilles tendon or knees, and throat pain or coughs. The cause isn't "laziness," but rather the cold changing the conditions of the body and environment.

The advice from orthopedic surgeon Martin Linio, introduced by Germany's op-online.de, is simple yet powerful for those who want to continue winter running. The key point is to "prepare before you push yourself." op-online.de

First, decide your "retreat line": Don't go out below −10°C / when it's icy

The article suggests that if the temperature is **below −10°C** or if the road surface is icy and slippery , you should either rest or switch to an indoor treadmill if possible. op-online.de

This is subtly important. In winter, people tend to decide whether they can run based on their mood, but having a retreat line reduces hesitation.

In Japan, black ice (which looks just like a wet surface but is actually ice) is common. On bridges, shady curves, riverside promenades, and early morning residential areas—it's safe to assume these areas are "slippery." Even lightly scraping the soles of your shoes at the entrance before running can serve as a judgment tool.

Why do injuries increase in winter? "Stiffening body" and "piercing cold air"

Linio points out that in the cold, blood flow to muscles, ligaments, and tendons decreases, reducing their elasticity. In other words, they become less stretchable and more prone to damage even with the same movements. Additionally, dry and cold air irritates the airways. op-online.de

Understanding this reveals the winning strategy for winter running.

• Warm up your body before increasing the load

• Don't let sweat cool you down

• In dark times, prioritize being "seen" over "seeing"

• Protect your respiratory system

• Don't get cold (don't stop) after running

Now, let's elaborate on the article's "five tips" while incorporating reactions from social media. op-online.de

1) Layering is about "sweat escape" rather than "warmth"

The winter basic is layering thin layers (Zwiebelprinzip). The article recommends materials that quickly wick away sweat for the layer close to the skin, noting that cotton T-shirts are unsuitable as they dry slowly and cool easily. For the middle layer, long-sleeved merino wool is good, and for the outer layer, a breathable running jacket is ideal. op-online.de
Another important point is not to "overdress." If you sweat too much, your body temperature drops rapidly the moment you stop. op-online.de

Common sentiments on social media: "Starting cold is correct" and "But sweat chills are hell"

A common experience among winter runners is starting cold, getting hot midway, and cooling down at traffic lights.
On Reddit's winter running threads, layering with the premise of not sweating too much and countermeasures for cooling when wet are repeatedly discussed. Reddit

The solution is simple: choose your clothes based on comfort 10-20 minutes after starting rather than immediate comfort. If in doubt, "thinner layers + a windproof jacket (removable)" is generally the right choice.

2) In dark winters, prioritize "being seen" over "seeing": Lights + reflectors are essential

The article suggests that if you run during dim times or at night, you should equip yourself with a headlamp (forehead light) and reflectors. op-online.de
This is also the point with the highest level of concern on social media.

On X (formerly Twitter), there are posts strongly warning night runners that "dark clothes, no lights, and no reflectors are 'really invisible.'" X (formerly Twitter)

There are also personal blogs that discuss running lights as "lifelines," expressing the urgency with statements like "lights are 'equipment to protect life'" and "before dawn is pitch black and scary." Do Gyoza Runners Dream of Electronic Gadgets?

The same applies overseas, where Reddit's winter running summaries include points like "if it's dark, use a headlamp + reflective vest" and "drivers don't expect runners on cold days." Reddit

In equipment reviews, the combination of "light source + reflection" is considered fundamental for nighttime safety, and making the torso and legs noticeable is effective. iRunFar

Practical tips you can implement immediately

• Reflectors not only on the "chest" but also on the "legs": Moving parts are more noticeable

• Lights are not just for "illuminating the front": Declaring your presence is the main purpose

• Slow down at intersections, crosswalks, and corners (concentrated risks of slipping and cars)
  
  
  

3) In winter, make your warm-up "longer": Warm up dynamically before running

The article recommends not skimping on warm-ups, such as knee lifts, leg swings, and light jogging. Don't skimp on warm-ups. In winter, it takes time for the body to reach its "operating temperature." op-online.de

The trap here is trying to "warm up quickly by increasing the pace from the start" because it's cold. Pulling before warming up can easily lead to muscle strains and tendon issues.
The recommendation is to dedicate the first 10 minutes as a "preparation phase." As a result, your running becomes more stable, making it easier to continue even in winter.

4) Protect your airways with nasal breathing and covering your mouth

Cold air causing throat pain, coughing, and chest discomfort is a winter running staple. The article explains that breathing through the nose warms the inhaled air, reducing the burden on the airways, and also suggests covering your mouth and nose with a thin cloth. op-online.de

Here, the practical approach is to avoid direct exposure to cold air rather than achieving "perfect nasal breathing." Raising a neck gaiter, using a thin mask, or slowing down in headwinds can make a big difference for many people's throats.

5) Don't stretch outside: It's coldest right after running

The article clearly states this: Do post-run stretching indoors where it's warm. Standing outside in a sweaty state leads to rapid cooling, increasing the burden on muscles and ligaments. op-online.de

In winter, "finishing a run" doesn't mean "it's over," but rather "it's a battle against the cold."

Post-run winter rules

1. First, move to avoid the wind

2. Immediately cover up/change clothes

3. Stretch indoors (even if short)
   
   
   

"Winter Running Reality" Seen from Social Media Reactions: The Fear of "Road Surface" and "Darkness"

Looking at social media, the honest feelings of winter runners generally boil down to two main concerns.

• It's dark and hard to see (fear of accidents): Reflectors and lights are the main topics X (formerly Twitter)

• Slipping on snow or ice (fear of falling): Discussions about the dangers of turning and intersections, and the need for caution Reddit

As a result, the correct approach to winter running is not to "push hard" but to "design with danger in mind." Adjust your route to brighter paths, change your running time, or stay indoors on icy days. These are common traits among those who "continue running even in winter."

Summary: Winter Running Checklist You Can Use Today

• If it's below −10°C / icy, stay indoors ##HTML