Warm-up Exercises for Cold Weather Running

If you’re like many runners, getting ready for a run might be as simple as putting on your shoes and heading out the door. But when the weather is cold, your muscles are cold. Cold muscles are more at risk for injuries and strains, making a proper warm-up even more important when the temperature drops. A proper warm-up can be completed in as little as five minutes and helps keep your body healthy when you’re putting in those winter miles.

A warm-up is a series of movements that help the body prepare for exercise or physical exertion. There are many different types of movements that can be included in a warm-up, but in general warm-up exercises are slow movements that either mimic or help your body prepare to perform a specific type of activity.

A properly executed warm-up will raise the body’s internal temperature, increase blood flow to the muscles and increase the speed of neurotransmission (the transfer of information between neurons). Increasing the body’s temperature and blood flow helps improve the delivery of oxygen and nutrients to the muscles. Increasing the speed of neurotransmission improves the brain-body connection and prepares the body to execute more complex or intense movements.

When we run, we are utilizing seven separate muscle groups: hip-flexors, glutes, quadriceps, hamstrings, calf muscles, abdominal muscles, and upper body muscles. Warming-up is important for runners because in addition to increasing body-temperature and blood flow, it prepares our body’s muscle groups to work together. A good warm-up may also reduce soreness after your run is completed.

To get the most out of your winter warm-up, here are a few things to keep in mind:

These eight simple exercises will help you prepare for a cold run. Each exercise targets at least one of the seven muscle groups used when running, ensuring that your body is fully prepared for some great miles. All of these exercises can (and should) be performed indoors before a winter run. Save them to use when the weather is warm, as well.

• Standing Trunk Rotations: Stand upright with your hands on your hips. Tighten your core and slowly rotate your torso as far to the right as you can without straining. Slowly rotate back to center and repeat the motion on your left side. Your head should move with your torso as you rotate, and keep your hips facing forward throughout the entire movement. Repeat five times on each side.

Muscle Groups Targeted: Abdominals

• Lateral Leg Lifts: Stand upright with your hands on your hips. With one leg planted firmly on the ground, slowly raise the other out to the side as high as you can without straining, and lower back to the ground. Keep your foot flexed and use a chair to help maintain your balance if necessary. Repeat five times on each side.

Muscle Groups Targeted: Gluteus Maximus, Adductors, Abductors, Hip Flexors

• Standing Hip Extensions: Stand upright with your hands on your hips. With one leg planted firmly on the ground, slowly raise the other behind you as high as you can without straining or arching your back, and lower back to the ground. Keep your foot pointed and use a chair to help maintain your balance if necessary. Repeat five times on each side.

Muscle Groups Targeted: Gluteus maximus, Hamstrings, Adductor magnus

• Knee Hugs: Stand upright with your feet shoulder width apart. Lift one knee up towards your chest. Clasp both hands around the front of your raised knee and pull the leg up towards your chest as far as you can without discomfort. Hold for five seconds and lower the raised knee back to the ground. Repeat five times on each side.

Muscle Groups Targeted: Gluteals, Hamstrings, Hipflexors

• Dynamic Quad Stretch: Stand upright with your feet shoulder width apart. Begining with your left leg firmly planted on the ground, bring your right foot towards your buttocks, using your right hand to gently hold your leg in place. At the same time, raise your left hand straight up above your hand to increase the stretch. Hold for five seconds and release. Repeat five times on each side.

Muscle Groups Targeted: Quadriceps, Hipflexors, Abdominals

• Dynamic Adductor Stretch: Stand upright with your feet slightly wider than shoulder width apart. With your hands on your hips, slowly bend one knee, shifting your weight over the bent knee until you feel a gentle stretch. Keeping your feet flat against the floor, use your glutes to slowly push and straighten your leg, returning your body to the upright starting position. Repeat five times on each side.

Muscle Groups Targeted: Adductors, Calves, Gluteals

• Calf Raises: Stand upright with your hands on your hips. With your feet shoulder width apart and your core tightened, push through the balls of your feet until your heels are lifted from the floor. Raise yourself as high as you can and slowly lower back to the ground. Use a chair to help you maintain balance if necessary. Repeat five times.

Muscle Groups Targeted: Calves

• Squats: Stand upright with your feet slightly wider than shoulder width apart. Keeping your chest upright as possible, slowly lower your body down by bending at the hips, knees, and ankles. Stop when you reach 90 degrees and slowly raise your body back to standing. Your hands can be on your hips or extended in front of you for this exercise. Repeat five times.

Muscle Groups Targeted: Quadriceps, Hamstrings, Gluteals, Abdominals, Calves