Do you just roll out of bed, hop into your running gear and head out the door for your morning run? It’s okay, you can tell me. We are all friends here. 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.
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. We are looking for a slight elevation in heart rate.
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.
Home elliptical? 5-10 minutes of an easy pace is a perfect full body warm up.
Brisk walking on your treadmill is an ideal warmup.
Try this 5-minute Dynamic stretch routine no equipment needed
Perform each exercise for about 30 seconds on each side:
Figure Four Squats
Hip Circles (standing or on all fours)
Toe Touches (opposite hand to opposite toe)
Extra credit moves:
[You may also like How to Recover After A Cold Winter Run]
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. 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.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa