How Are You Staying Active This Winter?

Winter in Northeast Ohio doesn’t have to mean slowing down.

At Chardon Performance Therapy, we work with driven, active people who don’t sit still just because the temperature drops. Our running expert, Courtney, is a great example—she continues to train outdoors throughout the winter. And when she’s not logging miles, she’s out cross-country skiing with her son, Miles.

Staying active in the cold isn’t about being extreme. It’s about staying consistent.

Running in the Snow: Smart & Safe

Here it was so cold, Courtney's eyelashes froze!

If you’re heading out for a winter run, here are simple ways to stay safe and strong.

1. Layer strategically

• Moisture-wicking base layer

• Insulating mid-layer

• Wind-resistant outer shell. Avoid cotton—it traps sweat and chills you quickly.

2. Protect your extremities. Gloves, thermal socks, and a hat or headband go a long way. You lose significant heat through your head and hands.

3. Improve traction. Consider trail shoes or traction cleats when snow or ice is present. Shorten your stride and increase cadence to reduce slipping.

4. Warm up inside first5–10 minutes of dynamic mobility indoors helps reduce strain when you hit cold air.

5. Be visible. Winter often means darker conditions. Wear reflective gear and consider a headlamp for early morning or evening runs.

6. Adjust expectations. Snowy miles are strength miles. Pace may drop—but muscular demand increases. Embrace it.

Cross-Country Skiing: A Full-Body Winter Win

Miles, showing us how it's done, cross-country skiing.

Courtney also took advantage of fresh snow by heading out cross-country skiing with Miles.

Why we love it:

• Low-impact cardio

• Full-body engagement (arms, core, hips, legs)

• Excellent aerobic base training

• Great balance and coordination challenge

• Built-in family time

It’s proof that winter movement doesn’t have to mean grinding through workouts. It can mean creating memories while building endurance.

Why Staying Active in the Cold Matters

When temperatures drop, it’s easy to slip into a cycle of reduced activity → stiffness → aches → lost momentum.

Instead, consistent winter movement helps:

• Maintain cardiovascular fitness

• Support immune function

• Improve mood and reduce seasonal blues

• Preserve strength and joint mobility

• Build resilience heading into spring training

Cold weather training also develops mental toughness. You prove to yourself that conditions don’t dictate commitment.

Don’t Let Winter Steal Your Momentum

If you’ve been feeling:

• “My body feels tighter this time of year.”

• “I don’t want to lose all my progress.”

• “I’m not sure how to train safely in the cold.”

You’re not alone.

The key is having a clear plan that aligns with your goals and the current season. Whether that means winter running guidance, gait analysis, strength programming, or simply accountability—we’re here to help you stay in control of your body year-round.

Winter isn’t the off-season for your health.

It’s the season where consistency compounds.

If you want to move confidently through every season, start by calling and booking your initial assessment—and let’s build a plan that holds up, no matter the forecast.