Winter Running Tips from a Performance Physical Therapist

Running through the winter months can be a challenge, especially when cold temperatures, ice, and wind threaten to derail your training. But with the right strategy, runners can stay consistent, healthy, and injury-free all season long.

Today, we’re excited to share insights from Dr. Elizabeth Farmer, a Performance Physical Therapist at our Bethesda location and an avid runner herself. After logging miles in recent frigid DC conditions, Dr. Farmer combined her personal experience with her clinical expertise in physical therapy for runners to share practical tips that help runners safely train outdoors during the winter.

If you hate the treadmill but feel stuck indoors every time the temperature drops, these tips are for you.

1. Dress Smart with Thin, Layered Clothing

When it comes to winter running, layering is key. Instead of bulky clothing that restricts movement, opt for multiple thin layers that trap warmth while allowing sweat to escape.

Dr. Farmer recommends:

Tucking shirts into leggings or tights
Wearing wool socks tucked into leggings
Using merino wool base layers for temperature regulation and moisture control

On a recent easy run in 7°F temperatures (with a 2°F windchill), Dr. Farmer wore two pairs of leggings (one fleece-lined), a merino wool long-sleeve shirt, a lightweight sweatshirt, a windbreaker, gloves, a beanie, and tall wool socks and was warm enough to break a sweat within the first mile.

Proper layering helps runners maintain performance while reducing the risk of muscle tightness and cold-related injury.

2. Keep Your Pace Easy on Icy Surfaces

Winter running requires flexibility. If you’re unsure whether your route is icy or clear, prioritize safety over speed.

Running at an easy pace allows you to:

Adjust to unpredictable footing
Reduce fall risk
Avoid compensations that lead to overuse injuries

For runners in Bethesda, the Maryland portion of the Capital Crescent Trail has been plowed and is often more ice-free than neighborhood roads. Regardless of location, always assess conditions before attempting speed work.

From a physical therapy for runners perspective, slips and sudden muscle guarding are common causes of winter injuries, especially to the calves, hamstrings, and low back.

3. Warm Up Indoors Before Heading Out

Cold weather works against your body’s natural ability to warm up. That’s why an indoor warm-up is even more important in winter.

Dr. Farmer recommends completing your entire warm-up inside so you’re already warm before stepping outdoors. This helps:

Improve mobility
Reduce stiffness
Lower injury risk during the first mile

A proper warm-up is one of the simplest ways runners can protect themselves during winter training and a key component of injury prevention we emphasize in performance physical therapy for runners at our Bethesda and McLean clinics.

4. Use Warm Pre- and Post-Run Nutrition

Fueling properly in winter isn’t just about performance, it’s also about staying warm.

Try these simple swaps:

Replace cold juice with warm apple cider before your run
Swap chocolate milk for hot chocolate post-run to get carbs and protein while warming up

Adequate pre- and post-run nutrition supports recovery, energy levels, and muscle health, especially during high-volume winter training blocks.

5. Consider Winter-Specific Running Shoes

Many running shoe brands offer winter models that include:

Waterproof materials
Increased warmth
Improved traction for icy conditions

Cold temperatures can also affect how shoe foam responds. If your regular running shoes feel stiffer in winter, it doesn’t necessarily mean they’re worn out, they may simply be reacting to the cold.

For runners experiencing foot, ankle, or knee discomfort, footwear choice is a frequent topic we address during physical therapy for runners sessions at our McLean and Bethesda locations.

Physical Therapy for Runners in Bethesda & McLean

Winter is one of the most common times we see runners develop nagging aches, stiffness, or overuse injuries. The combination of cold weather, altered mechanics, and reduced recovery can add up quickly.

If you have questions about winter running, are dealing with pain, or want help optimizing your training, our team specializes in physical therapy for runners. We work with runners of all levels—from recreational runners to competitive athletes, helping them stay healthy, strong, and consistent year-round.

📍 Locations: Bethesda, MD & McLean, VA
📞 Reach out to schedule an evaluation or ask a question. We’re happy to help support your running goals.

The Most Overlooked Reason Runners Keep Getting Injured

Repetitive soft tissue injuries are one of the most frustrating issues runners face. Calf strains, hamstring pulls, hip flexor pain, and lingering tendon problems often seem to appear out of nowhere, especially in runners who are otherwise consistent and motivated in their training.

One of the most overlooked causes of these injuries has nothing to do with mileage alone. Instead, it comes down to how close your body is operating to its maximum capacity during your runs.

Why Running Pace Matters More Than You Think

Imagine a car that can technically reach highway speed, but doing so requires maximum effort. Pushing it that hard, day after day, eventually causes things to break. Not because the distance is too long, but because the system is constantly operating near its limit.

The same principle applies to running.

If you are running close to your maximum sustainable speed just to hit your target training pace, your body is under significantly more strain. That strain is absorbed primarily by your soft tissues such as your calves, hamstrings, hip flexors, Achilles tendon, and connective tissue. Over time, this accumulated stress often leads to overuse injuries.

Two runners may complete the same 5-mile run at the same pace, but if one runner is operating at 80% of their maximum effort while the other is closer to 60%, the internal load on their bodies is very different.

This difference matters.

Why Faster Runners Often Stay Healthier

Elite and highly trained runners are fast, but more importantly, their speed ceiling is high. Because of this, moderate and long-distance paces require less relative effort. Their muscles and tendons are conditioned to tolerate higher forces, which makes everyday training less stressful on their bodies.

For recreational runners, this is where many training programs fall short.

A common assumption is that preparing for longer races simply means running more miles. While mileage is important, it is only one part of the equation. One of the most underutilized tools in injury prevention is strategic speed training.

How Speed Training Reduces Injury Risk

Speed training isn’t just about racing faster, it’s about raising the maximum speed your body can safely handle.

Incorporating interval-style workouts helps:

Improve force tolerance in muscles and tendons
Reduce strain during slower, longer runs
Improve running efficiency and resilience

A simple and effective example includes:

400-meter intervals on a track or measured flat surface
Running at a high effort (roughly 80–90%)
Taking longer rest periods to ensure quality movement and speed

The goal is not exhaustion. The goal is adaptation, teaching your body to handle higher forces so that everyday running feels easier and places less stress on vulnerable tissues.

Even runners training for half marathons or marathons benefit from this approach, particularly during the off-season or early build-up phases. As race day approaches, speed work often becomes less frequent while mileage increases, but having already raised your speed ceiling can dramatically reduce injury risk.

How Physical Therapy for Runners Helps

This is where physical therapy for runners becomes especially valuable.

At Cohen Health & Performance, we work with runners to:

Identify strength, mobility, and load-management limitations
Assess running mechanics and tissue tolerance
Design training strategies that reduce injury risk
Integrate speed work safely and progressively
Treat recurring soft tissue injuries at the root cause

Rather than simply addressing pain after it appears, our approach focuses on helping runners train smarter so injuries are less likely to occur in the first place.

Serving Runners in McLean and Bethesda

We provide specialized physical therapy for runners at our clinics in McLean, VA and Bethesda, MD, working with runners of all levels, from recreational athletes to competitive endurance runners.

If you’ve been dealing with recurring calf strains, hamstring tightness, hip flexor pain, or feel like your body breaks down whenever you increase training intensity, it may be time to take a closer look at how you’re training, not just how far you’re running.

Our team helps runners stay healthy, improve performance, and continue progressing toward their goals without constantly being set back by injury.

If you’re looking for expert physical therapy for runners in McLean or Bethesda, we’re here to help.

Why Strength Training is the Missing Piece in Your Running Program

Today we have a special guest post from Dr. Elizabeth Farmer, our newest Performance Physical Therapist at Cohen Health and Performance Bethesda!

As a performance physical therapist and avid long-distance runner, I’m no stranger to the aches and pains that can threaten to derail a training plan or race goal. Over the years, both in my own training and while working with runners at Cohen Health and Performance, a leading provider of physical therapy in Bethesda, I’ve noticed something important: most “overuse injuries” are really under-preparedness injuries.

When aches or pains arise during training, it’s often because the body isn’t fully prepared for the stress of increased mileage or intensity. The good news? With the right guidance, you can build the strength and resilience needed to handle those demands, helping you run stronger and stay injury-free.

The Role of Strength Training in Preventing Running Injuries

Even the best running programs can fall short if they don’t include one key ingredient: strength training.

At Cohen Health and Performance, our Bethesda physical therapy team help runners develop strong, balanced, and durable bodies that can handle the demands of training. Strength training improves muscular endurance, running economy, and speed while significantly lowering the risk of injury.

How to Incorporate Strength Training Into Your Running Plan

Whether you’re a beginner or a seasoned marathoner, here are a few guidelines our performance physical therapists recommend:

1. Start Strength Training in the Off-Season

If you’ve never lifted before, the off-season is the perfect time to begin. It gives your body time to adjust (and recover from that initial soreness!). Studies show that it takes roughly 6–8 weeks to see true strength improvements, so the earlier you start, the better prepared you’ll be when race training ramps up.

Building the habit in your off-season also makes it easier to maintain strength workouts once your running mileage increases, a key principle we teach at Cohen Health and Performance through our Bethesda physical therapy and performance programs.

2. Keep Hard Days Hard, and Easy Days Easy

Your goal should be to complement your running, not compete with it. We recommend stacking your strength workouts after your harder running days (like hills, intervals, or long runs). This allows your easier runs or rest days to stay truly easy and promotes recovery.

A good rule of thumb: always lift after running, not before, so you can perform your key running workouts with fresh legs.

3. Intensity Matters: Choose the Right Rep Range

If you’re short on time, focus on higher-intensity, lower-rep movements. Aim for 2–3 sets of 6–12 reps at a difficulty level that feels like a 6–9 out of 10 on the effort scale. You should only feel capable of 2–3 more reps with good form at the end of each set.

This approach helps you get the most benefit from your workouts without spending hours in the gym, a philosophy we emphasize with our runners seeking sports physical therapy in Bethesda.

4. Essential Strength Exercises for Runners

Here are four lower-body exercises we often prescribe at Cohen Health and Performance to help runners build strength, stability, and resilience:

1️⃣ Single-Leg Depth Drop – Builds resilience when absorbing landing forces.

2️⃣ Bulgarian Split Squat (Front Heel Float) – Improves unilateral quad, glute, and hamstring strength while also challenging calf stability.

3️⃣ Copenhagen Plank – Strengthens the adductors and core to support pelvic control.

4️⃣ Side Plank with Leg Lift – Targets hip stabilizers, crucial for preventing “under-preparedness” injuries.

Looking for Physical Therapy Near You in Bethesda?

If you’re a runner dealing with nagging aches or simply want to improve performance, our team at Cohen Health and Performance in Bethesda can help. We specialize in sports physical therapy, strength training for runners, and performance optimization, all under one roof.

Our Doctors of Physical Therapy provide one-on-one, 60-minute sessions designed to help you move better, recover faster, and perform your best.

Ready to take your training to the next level?

Contact us to schedule your session today and experience why so many athletes searching for physical therapy near them in Bethesda trust us to keep them healthy and strong.

Unlock Your Best Run: Physical Therapy for Runners

Are pain and stiffness holding you back from running your best? If you’re tired of reaching for Advil like it’s candy and feeling like something is just not right with your stride, it’s time to consider a more proactive approach—physical therapy tailored specifically for runners.

Imagine a Pain-Free Run

Picture waking up with fresh legs, excited to tackle your run without nagging pain. Imagine gliding through your favorite routes, feeling strong, confident, and powerful with every stride. With the right physical therapy guidance, you can reclaim your running potential and experience these benefits every day.

Discover the Benefits of Physical Therapy for Runners

Our exclusive Running Performance Lab is designed with one goal in mind: to help you run pain-free and reach your peak performance through targeted physical therapy techniques and drills. Here’s what you can expect:

Pinpoint Your Barriers: Identify hidden physical limitations that may be sabotaging your performance. With a customized plan, you can overcome these barriers and even shave minutes off your personal record.
Reclaim Your Speed and Power: Learn simple yet effective exercises that enhance your movement efficiency. Our physical therapy and performance strategies are tailored to help you move stronger and run faster.
Ditch Temporary Fixes: Move beyond quick fixes like medication, braces, or band-aid solutions. A dedicated physical therapy approach addresses the root causes of pain, ensuring lasting results.

Who Can Benefit?

Whether you’re a weekend warrior, a seasoned marathoner chasing a personal best, or simply a casual runner who wants to feel good while staying active, the benefits of targeted physical therapy are universal. Every runner faces challenges such as nagging injuries, stiffness, or unexplained performance plateaus. Left unchecked, these issues not only persist—they often worsen. But it doesn’t have to be that way.

Join Our Running Performance Lab

I’m excited to offer 10 exclusive spots for our Running Performance Lab, and it’s absolutely FREE. This is your chance to discover how a customized physical therapy plan can help you overcome pain and stiffness and unlock your full potential.

Don’t wait!
Spots are limited. Click HERE for more information and to secure your spot in the lab. Take action now, and let targeted physical therapy help you rediscover the joy of running.

Happy Running,

-Zac

Running Tips and Community Building with Coach Sweeney

Don’t miss this exciting edition of the CHP Spotlight Interview Series, featuring Dustin Sweeney, Co-Founder and Executive Director of Light Horse Track Club in Northern Virginia.

Light Horse Track Club is more than just a running team; it’s a vibrant community and a trusted resource for runners of all levels across Loudoun and Fairfax counties. Whether you’re just starting out on your running journey or you’re a seasoned marathoner, Light Horse offers a supportive and dynamic environment where every runner can thrive. Beyond building an inclusive team culture, the club hosts high-caliber races that unite the Northern Virginia running community.

In this interview, I sat down with Dustin to uncover how a strong culture and community can play a pivotal role in a runner’s experience and development. We discussed the ways Light Horse supports runners through community-driven training, social events, and tailored support, including advice on often-overlooked aspects of a runner’s regimen—areas where physical therapy for runners plays a crucial role. Dustin shared insights into how understanding the biomechanics of running and integrating effective running physical therapy can transform a runner’s performance, reduce injuries, and optimize endurance and speed.

We also dove into the importance of injury prevention and rehabilitation for runners, from novices to elites, emphasizing how running physical therapy can prevent common injuries, correct muscle imbalances, and improve running form. Dustin explained that Light Horse Track Club collaborates with local physical therapists to help runners address these challenges, ensuring they have the resources they need for sustained success.

One of the highlights Dustin shared was Light Horse Track Club’s upcoming Gala, a special fundraising event that supports their races and initiatives, which continue to elevate the running experience in Northern Virginia. This gala is more than a fundraiser; it’s a celebration of the local running community, offering a fantastic opportunity for members and supporters to connect, share their experiences, and support Light Horse’s unique programming.

Whether you’re a weekend jogger or training for elite competitions, this interview is packed with valuable insights into how community support and specialized running physical therapy can help you reach your goals. With practical takeaways for all runners, you won’t want to miss it!

Visit Light Horse Track Club’s website here for more information on their programs, races, and the upcoming gala!

Runners, don’t make this mistake

It is no secret that runners must complete a strength training program as part of their physical therapy and cross training routine, in addition to their running. Whether through social media, talking with your running friends or coach, or simply your own intuition, every runner has heard that they should be strength training. But is it as simple as picking up a 10-pound dumbbell and knocking out a few squats and deadlifts? Of course not.

There are so many benefits that strength training can offer a runner. Here’s just a few:

Decreased risk of injury
Improved running efficiency
Stronger tendons

Most runners we work with are endurance junkies, they love the feeling of pushing their bodies hard for long periods of time and the feeling of their heart pumping. A big mistake runners often make with their strength training is trying to make it feel like an endurance event, either by doing sets of 20-30 reps or doing circuit-style training with minimal rest.

One key variable is needed to effectively achieve the previously mentioned benefits of strength training: load. Strength training needs to be heavy, challenging the targeted muscles and tendons far beyond what they encounter regularly; otherwise, those tissues have no reason to adapt and get stronger.

Strength training for runners should focus on moderate to heavy weights that allow 6-10 repetitions per set. This range optimizes muscular strength by optimizing the intensity required for muscle adaptation. Additionally, adequate rest between sets (typically 1-2 minutes) allows muscles to recover and perform optimally during subsequent sets.

Remember, the goal of strength training for runners is not to mimic the cardiovascular demands of running but rather to complement it by building foundational strength and resilience in key muscle groups. By prioritizing proper form, progressively increasing the intensity, and allowing for adequate recovery, runners can maximize the benefits of their strength training regimen and enjoy improved performance and longevity in their running careers. Below is an example of a quick lower-body strength training session I recently created for a runner.

A) Heels elevated kettlebell cleans: 2×5

B) Safety Bar Squats (heavy): 3 sets of 6

C1) Kickstand RDL with a dumbbell: 3×8/side

C2) Weighted lateral step downs: 3×8/side

**C1 and C2 are a superset (perform 1 set of the first exercise, then the first exercise of the next exercise before resting and performing round 2)

D1) Prone Hamstring Curls: 3×12

D2) Double leg resisted calf raises (3 seconds on the way down): 3×12

So, next time you hit the gym or dedicate time to strength training at home, focus on lifting heavier weights with proper form and ample rest. Your body will thank you with increased durability and efficiency on the road or trail.

Speaking of durability, we are excited to announce our Running Technique and Performance Lab this Saturday at 10am at our McLean location. We’ve made some thrilling updates! This workshop is a must-attend for any runner aiming to prevent injuries and achieve new personal records this running season. Don’t miss out!

Learn more and sign up by clicking here!