Have you looked up the winter weather forecast for NYC for the upcoming season? If not, we did and we’ll get you in the know! Below is from CBS:
The official NOAA forecast predicts slightly warmer than normal winter for New York City, but this does not mean we can’t have cold outbreaks. It means, if you average all days together in the upcoming winter, it will be warmer than 30-year average.
When it comes to rain and snow, NOAA calls for equal chances of being above or below normal.
Running through a New York winter can be a challenge, but it’s one that many runners embrace whether you’re squeezing in miles before sunrise or unwinding with an evening run after a long day. With the right strategy, winter can actually become one of the strongest and most consistent training seasons! If you are someone who embraces winter training drop us a line [email protected] and give us your advice.
Winter Means Darker Days
Shorter days mean more running in the dark: Wear reflective gear as much as possible. If you run before or after work, reflective gear and a small clip-on light dramatically improve safety for street running!
How Cold Is Too Cold?
Most winter days in NYC are safe to run in, but windchill is the real factor to pay attention to. A calm 25-degree morning can feel completely different from a windy 25-degree run along the Hudson. Cold weather naturally slows your pace as your body works harder to stay warm, so winter is the time to focus on consistency and mechanics, not speed. It’s also a great time to crack down on strength and mobility work with us in the clinic, or at home!
Dress Smart: Simple Layers That Make a Difference
Good layering is the key to successful winter running in NYC. For most runners, the formula is:
• A moisture-wicking base layer
• A light insulating mid-layer
• A wind-resistant outer shell
Avoid cotton, choose pieces you can easily vent or remove, and don’t skip gloves, a hat, or warm socks.
Hydration Still Matters in Cold Weather
NYC’s winter air is dry, and most runners underestimate how much they’re sweating. Staying hydrated helps maintain performance, keeps your muscles functioning well, and supports injury prevention. Drink before you run, sip during longer efforts, and rehydrate afterward.
How Prehab Supports Winter Runners
Cold-weather training can expose small inefficiencies in your running mechanics. Our running specialists can help with
• Preventing overuse injuries during winter mileage
• Strengthening single-leg control and stability
• Improving running form
• Addressing aches that show up in colder conditions
Whether you’re preparing for a spring race or simply want to feel your best through the coldest months, our team is here to help NYC runners stay strong and injury free!
Run smart to run for life! Why rehab when you can prehab?®
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