Cold Weather Running in Boulder: Preventing Hip and Hamstring Injuries This Season

Cold Weather Running in Boulder: Preventing Hip and Hamstring Injuries This Season

Running through the crisp mountain air in Boulder is one of the best parts of winter. Whether you’re cruising along the Boulder Creek Path, tackling Marshall Mesa, or training on Davidson Mesa Trail, winter running in Colorado can be exhilarating — but it also comes with added risks for hip and hamstring injuries.

At Boulder Sports Clinic, we see a surge of runners each winter who develop tightness, strains, or chronic pain as temperatures drop. Here’s how you can stay strong, mobile, and injury-free through the cold months.

🏃‍♂️ Why Cold Weather Increases Injury Risk

When the temperature drops, your muscles and connective tissues become stiffer and less elastic. This reduces your range of motion and increases the chance of muscle strains — especially in the hips and hamstrings, which play a huge role in running mechanics.

Cold-weather runners also tend to shorten their warm-ups, layer improperly, or run on icy terrain, all of which can alter stride mechanics and place extra stress on these muscle groups.

🔥 How to Warm Up Properly Before Cold Weather Runs

A quick hamstring stretch isn’t enough when it’s 25°F out. Instead, your warm-up should raise your core temperature and activate the muscles you’ll use while running.

Try this 5–7 minute dynamic warm-up before hitting the trails or roads:

• High knees and butt kicks (1 minute each) – Boost circulation and prep your hip flexors and hamstrings.
• Walking lunges with rotation (10 per side) – Opens up your hips and activates your glutes.
• Leg swings (front-to-back and side-to-side) – Mobilizes hips and hamstrings dynamically.
• Bodyweight squats or glute bridges (10–15 reps) – Activates glutes and core stabilizers for better hip alignment.
• Short jog or strides – Ease your body into your running pace.

🏋️‍♀️ Pre-Season Strength & Activation for Runners

The best way to prevent injuries in Boulder’s winter running season is to build hip and hamstring strength before you start logging high mileage.

Here are a few exercises our physical therapists recommend at Boulder Sports Clinic:

• Single-Leg Romanian Deadlifts – Strengthens the posterior chain and improves balance.
• Monster Walks with Bands – Activates glute medius to stabilize the pelvis.
• Nordic Hamstring Curls – Builds eccentric control and reduces strain risk.
• Hip Thrusts – Improves power and stability in your stride.
• Core Stability Work (planks, dead bugs, bird dogs) – Keeps your lower body aligned during long runs.

If you’re unsure which exercises are right for your body or running style, our providers can assess your movement and tailor a custom strength program.

💆‍♀️ Rehab & Recovery Options in Boulder

Even with the best prevention, cold-weather running can still lead to tightness or overuse injuries. At Boulder Sports Clinic, our integrated care team provides effective recovery solutions for local runners:

• Chiropractic Care: Restores joint mobility and spinal alignment to improve running form.
• Physical Therapy: Targets muscular imbalances and strengthens weak areas.
• Massage Therapy: Relieves tension and improves muscle recovery.
• Shockwave Therapy & Dry Needling: Accelerates healing for stubborn hamstring or hip pain.

📍 Train Smart, Run Strong — All Winter Long

Running through Boulder’s winter is an incredible experience when your body is prepared. Don’t let tight hamstrings or hip pain slow you down. Whether you’re prepping for Boulder Rez loops or snowy runs at Lions Lair Trail on Mt. Sanitas, our team can help you stay healthy and strong.

👉 Call Boulder Sports Clinic or book online today to schedule a movement assessment or runner-specific tune-up session.
Stay warm, stay mobile, and keep running Boulder strong!

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