Why Winter Running Feels Harder (And the Biomechanics Behind Staying Injury-Free)

Think your body responds the same way to running in 70° weather as it does in 30°? Think again.

In this episode, I'm breaking down the complete biomechanics of cold weather running—and giving you the exact injury prevention system I use with my athletes to stay consistent, strong, and pain-free all winter long.

If you've ever dealt with tight calves that won't loosen up, an Achilles that gets cranky in the cold, or hamstrings that feel like they're one stride away from disaster—this episode will change how you approach your winter training.

Key Takeaways:

• Why your winter warm-up needs to be 2-3x longer than summer (and what to do instead of static stretching)
• The 6-8 dynamic movements that actually prepare your nervous system for cold conditions
• How shortened stride length and increased cadence protect your Achilles, hamstrings, and IT band
• Why changing out of wet clothes immediately isn't just about comfort—it's injury prevention
• The winter strength training focus that makes you come out stronger in spring

Who This Episode Is For:

Runners training through winter, athletes dealing with cold-weather injuries, coaches looking for evidence-based protocols, or anyone who wants to understand the biomechanics of temperature and performance.

Whether you're prepping for a spring marathon or just trying to maintain your base without getting sidelined, this episode gives you actionable strategies you can implement on your very next run.

Connect with Dr. Heather:

Instagram: @drheathergansel 

Website: https://www.askdoctorheather.com/

Join the Running Community: https://www.skool.com/virtual-chiropractors-6328/about?ref=ec0dd745cc8942c983df5d3f1b08968b

[Leave a review if this episode helped you stay injury-free this winter—it helps other runners find the show!]

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