Do you just roll out of bed, hop into your running gear and head out the door for your morning run? No judgement if you do but…Taking the time to warm up before a cold winter run may help to reduce the chance of injury and enhance your performance. Here are 5 of the best ways to warm up before a cold winter run.
5 Of The Best Ways To Warm Up Before A Cold Winter Run
While it might be tempting to just run right out the door without warming up, doing so, especially in the winter, can set you up for an injury. Incorporating just 5-10 minutes of dynamic warmups into your routine may just enhance your performance and keep injuries at bay.
Running in colder weather has numerous benefits to health and performance. From the mental boost the sun can provide (preventing symptoms of seasonal affective disorder) to the physical benefits of potentially burning more calories, winter running has its pluses. Take advantage of all that winter running outdoors can offer by prepping your body to perform at its best.
Why is warming up important?
Cold muscles don’t perform at their best and are also more prone to strains. Taking just a few minutes to activate them and warm them up with dynamic stretching is all you need.
5 Easy Ways to Warm Up Before a Cold Winter Run
Dress in your winter running gear minus the top layer (jacket, hat, gloves, etc).
Take the stairs
Simply walking up and down the stairs in your house a few times will get your heart rate elevated and warm up your muscles.
Ride it out
5-10 minutes on an indoor bike at an easy pace will do the trick.
Glide in
Home elliptical? 5-10 minutes of an easy pace is a perfect full body warm up.
Treadmill walking
Brisk walking on your treadmill is an ideal warmup.
Try this 5-minute Dynamic stretch routine
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Perform each exercise for about 30 seconds on each side:
Calf Raises
Knee Hugs
Figure Four Squats
Hip Circles (standing or on all fours)
Toe Touches (opposite hand to opposite toe)
Side Lunges
Extra credit moves:
Butt Kicks
Arm Circles
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With the right gear and a little preplanning, you can safely run all winter long. Doing a proper warm-up is one of the best running tips I ever received. I am sharing that love with you. Add in one of these pre-run warm-up stretches before your next cold winter run and rest assured your muscles are primed and ready to hit the road. Happy winter miles.
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A big YES to this! A good warm-up makes all the difference to a run, even in warm weather.
Our routine includes a lot of what you mention: calf raises, high knees, butt kicks, hip circles, etc.
I couldn’t imagine running without the routine!
Taking the time to warm up has made all of the difference for me
I really need a good warm up before running in the cold! I’m not always great about it, but I do try to do a little something. Sometimes I foam roll before I run, but I usually also do a few dynamic stretches. Some days I will do my core and hip work first too which gets me warm and also activates my muscles!
I know you run super early! Doing a proper warm up has helped me tremendously the last year
Getting ready to head out as we speak! I’m going to take your advice and warm up. It’s cold out there!
Fantastic! A good warm up has made a huge difference for me. Let me know how it goes for you
Debating on an outdoor run as we speak. The cold never bothered me.:p but the wind is another story!
The cold wind is tough! Warming up definitely helps in the winter time more than ever
Yes!!! Warming up is so important, especially in cold weather. Last year, I started doing 10-20 flights of stairs before most of my outdoor runs…duh! I don’t know why I hadn’t thought of that earlier LOL I’ve been experimenting with using the elliptical, as well, as a warm-up. I’ll probably be using the indoor bike some times, too, since I now have that dusted off and operable.
Yes you have a lot of great options in your home gym!
Warming up is so important! I have found it even more so since I recovered from covid. I don’t have any cardio equipment so I usually do my dynamic stretching inside then head out and walk briskly for about a quarter mile. It’s really helped.
It is so important and has really helped me
Well, you know I never do any of these lol. But thanks for the reminders.
But I do start slowly with some walking and photos until my legs are warmed up. And often I do drive for my runs (with heated seats) so I’m kinda warm already.
Unfortunately I am always in a rush – on a lunch break, or its dark, or I’m hungry for dinner. Those are my excuses and I’m sticking to it.
Whatever you do seems to work for you!
This is one of the benefits of living in a fifth floor walkup, the stairs and a walk to the corner to let the GPS wake up are my walk up. When it’s a little warmer I’ll do some of the dynamics you mention.
Yes stairs are a fantastic warm up!
I always make sure to warm up before a run, especially in winter! Usually I’ll do a thorough dynamic warm-up with leg swings, lunges, and some other movements, then walk for a bit before running.
The warm ups have helped me tremendously I am a convert
These are great tips! It doesn’t take me too long to warm up so I normally do a few minutes of power walking to get the blood flowing and then I get into my run!
Power walking is a great warm up as well 🙂
I always take the stairs, I love that as a warm up!
A great warm up
Ummm…I must admit. I am often one of those people who wakes up, throws on some clothes, and heads out the door. Lately, I have been taking the time to warm up before heading out because I know how good it is for me. thanks for the tips for warm-up ideas.
You bet! Let me know if you give them a try
These are great warm ups! I have been wanting to run lately. It’s been cold but perfect for running.
It is the perfect time for running hope some of these help you get out there
Oh I’ll keep these in mind! I love how simple most of them are that just get your muscles ready to work out! But I would have never thought of some of these as a warm-up, like taking the stairs. So good to know that I’m already getting in some warmups!
Yes simple things are always good and easier to do
I almost wrote a post about warming up not too long ago. These are all great ideas, Deborah!
I just do some dynamic warmups inside, then usually walk a bit before I start to run outside — easier in Winter, because it’s often too icy on my cul de sac to just hit the ground running, LOL!
Ha don’t fall! I have found that doing a proper warm up helps me tremendously. On a mission to stay injury free
I always hated running in the cold, but warming up before hand makes a huge difference and not as bad!
OH it sure does! I am a winter runner for sure. The heat kills me!
Yes, warming up is so important, especially when it’s colder out. I need 45 minutes or so of being upright after popping out of bed to drink water, do some of my core exercises, go to the bathroom, etc. before I can go out for my run. During that time I unload the dishwasher and that kind of stuff. I’m moving around, but it certainly isn’t a very good warmup. Shhh, don’t tell anyone!
yes I do too! I cannot just get up and go either. Your secret is safe with me 🙂
I mean. It never really gets super super cold here, but I am a roll out of bed and out the door kind of girl. I do usually take Luna for a walk before I go, so that’s the extent of my warm up. If my brain catches wind that I plan to exercise, the whole process just shuts down LOL
ha I think the dog walking counts!
Great tips! I definitely have to focus more on warming up before moving during these cooler months.
It really helps a lot!
Appreciated Man.
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Great reminders, Deborah! Warming up before a run makes all the difference.
Some runners skip it to save time. But in the long run, taking those 5 minutes will save you a lot of injury time. Since my Achilles injury, I always warm up before a run.
I agree! Taking just a few minutes to warm up can make a huge difference in the “long run”
I always try to do a warm-up before I run, especially in the winter. It’s harder when I run with Grayson but sometimes he will warm up with me. It definitely helps to get moving before starting to run.
It always helps to get warmed up first especially in the winter
We all know warming-up is important, but I’m always amazed at the seasoned runners who disregard doing it. I always do some kind of a warm-up, though sometimes the “routine” is pretty short. I try to do 10 flights of stairs (if I’m at home or have access to a stairway), squats, butt kicks, high knees, and hip circles. EVen a few jumping jacks are a nice, quick option.
Those are all great options for a warm up and very effective!
It can definitely be more challenging to get that warmup done outside when the weather is frightful — I always try, but yup, I’ve been known to skip it. I know just how important it is though!
Warming up inside before your run works just as well!
Warm ups are so crucial, especially for cold weather running!
Yes they are!
Well, you know I never do any of these lol. But thanks for the reminders.
But I do start slowly with some walking and photos until my legs are warmed up. And often I do drive for my runs (with heated seats) so I’m kinda warm already.
Unfortunately I am always in a rush – on a lunch break, or its dark, or I’m hungry for dinner. Those are my excuses and I’m sticking to it.
it seems to work for you!
Great tips! It doesn’t usually get quite as cold here, so I usually start with a brisk walk before I start running. After doing all my dynamic stuff indoors, of course.
The dynamic warm ups are so important
The warmup is essential this time of year! I need to try a few of those moves – I never thought that using the stairs would work as a warmup!
yes, an easy way to warm up!
Yes, warming up is so important, especially when it is colder out. I need 45 minutes or so of being upright after popping out of bed to drink water, do some of my core exercises, go to the bathroom, etc. before I can go out for my run. During that time I unload the dishwasher and that kind of stuff. I’m moving around, but it certainly isn’t a very good warmup. I need to do better at getting a real warmup.
I also need some time in them morning to wake up and warm up before heading out
While I’ll admit to letting the warm-up routine slide during the summer months, it is a must for me once the temps start to drop!
Yes, it sure is!
These are great warmups! I’m not much for warming up, but it also doesn’t get super cold here.
I warm up no matter the temps even 5 minutes does wonders
I warm up before most runs, especially in winter! Even just a few minutes of walking can sometimes help.
It definitely helps!
Love the little video! Visualizing the warm-up moves really motivates others to imitate!
Nice job, Deborah!
Thanks Cat!
Doing a good warm up is so important, especially when it’s cold out!
I agree! Definitely helpful for me
I’m really seeing (and feeling) the value of a good warm-up prior to any workout. Especially in the winter, though, UGH. Those cold temps are brutal if the muscles aren’t primed and ready before hitting the streets.
yes, very true!
Ha! Now I just need to know how to cool down before a hot Florida run and I’ll be in business. Seriously, i almost always do some sort of warmup before my runs- the only exception would be if I’m running in the late afternoon, and I’ve already been moving around a lot all day. Even then, I walk for five minutes before starting to run. i agree this is more crucial in cold weather- cold muscles are more susceptible to injury. These are all great options.
I will see if I can come up with something!
I usually have so little time but if i get there early, I try to walk until my friends arrive.
5 minutes of stretching can really help especially on super cold days!
It’s obviously not as cold here but I almost always do my dynamic warmup before every run. It really does make a difference.
yes it sure does!
Absolutely! It’s easier for me to just hit the ground running, but my body likes to warm up when it’s cold. These are great moves
My body definitely appreciates the warm up
Such a great reminder! These days, a good warmup is a part of my routine. I couldn’t imagine running out the door without a warmup!
I could not imagine starting a run without a warm up either!
Doing a good warm up is so important, especially in the cold weather! I’ve been focusing on dynamic stretches lately and that has worked well.
They work really well for me as well especially in this cold weather
I am much better taking the time to warm up than I used to be! Especially when it’s cold it really makes a difference.
It really does!
I don’t have stairs, a bike, an elliptical, or a treadmill in my house… but luckily I also don’t have cold weather. I do like your dynamic stretch routine- I used to do something like that but have gotten away from it lately. I do a mobility routine but I should add some of your moves into it.
Hey 1 out 5! LOL I find a combo of mobility and dynamic stretching helps a lot before my run. Can’t imagine starting without warming up!
Great advice! I am very guilty of rolling out of bed and hitting the road. That being said, it’s pretty much never cold enough to matter much and I like to start running before my body is aware of what I’m doing.
I have found that warming up all year around has been a huge help in priming me for my workouts. You have to do what works for you body!
Great advice!
I know I should but I am always in a such a rush.
I’ve come to really appreciate the benefit
These are all great suggestions (and reminders). I’m just realizing I’ve just realizing it’s been awhile since I’ve taken It to the stairs for a warm-up, even though I do plenty of stair workouts in their own. I need to get back to that regimen!
That is perfect for you. Maybe try a warm up stair step before your run and then finish off with a few sets. It’s like a duathlon!