Winter running is rewarding—quiet routes, clear air, steady building—but it asks more of your feet and lower legs. A few targeted changes keep you training while everyone else is hibernating.
Understand the risks before they bite
Colder tissue means stiffer calves and Achilles, so tendons carry more load just as pavements get slick. Footwear often gets bulkier, which can compress the toe box when you add thicker socks, and that’s when black toenails and blisters show up. None of that should stop you; it simply means planning ahead.
Fine-tune shoes, socks and lacing
Rotating shoes spreads the stress across different geometries and keeps midsoles feeling fresh. Check that winter socks don’t turn a good fit into a cramped one; a simple re-lace to open the forefoot can save your nails. Dry shoes completely between runs. Damp materials rub; dry materials protect.
Build capacity where it counts
Eccentrics for the calf complex, big-toe mobility, short-foot drills and hip stability work give you more resilience per stride. Five focused minutes after easy runs can change how every session feels. If morning heel pain or mid-run tendon niggles persist, that’s feedback, not background noise.
Know when orthotics help
Some runners benefit from temporary or long-term orthotic support to offload irritated structures while strength catches up. It isn’t everyone and it isn’t forever, but it can be the bridge between setbacks and steady training. A podiatry assessment will make that call based on how you move, not guesswork.
Keep small signs from becoming sidelining injuries
If nails darken repeatedly, toes go numb in certain shoes, or that familiar heel ache returns every Monday, bring it in early. At The Wellness & Beauty Clinic in West Hampstead, our podiatry sessions combine gait assessment, footwear strategy, loading plans and orthotic guidance where indicated, so you can keep banking winter miles safely.
Book a runner’s podiatry assessment (North London): thewellnessandbeautyclinic.co.uk
