How to Warm Up During the Winter

Winter Warm Up Guide Winter is upon us.

For most of you reading this, that doesn’t stop you from venturing outside for a workout.

But battling the cold goes beyond layering up for your run.

A quick and easy warm up is needed to help cold muscles and bones prepare for the frigid tempsThe key to a warm up = get your heart rate UP

Don’t stretch
Here’s a quick warm up:

0. Begin by jogging in place (comfortable cadence, landing lightly on your feet)
   Continue jogging in place and add in the following dazzles of flare
1. Lift a knee, jog in place, lift opposite knee
2. Kick a leg back, jog in place, kick opposite leg back
3. Kick straight leg forwards, jog in place, kick opposite leg straight forwards
4. Squat, hold, jog in place, squat hold
5. Small jump with arms up, jog in place, small jump with arms up
   Explanation of different components:
6. Jogging in place throughout keeps you moving and elevating your heart rate throughout the warm up. The only times you’re not jogging is when you’re concentrating on the movement variation
7. Targeting hip flexors of lifted knee and gluteals of stance leg
8. Gluteals and hamstring of kicking leg, tightening abdominals during the kick encourages a stable lumbar spine
9. Targeting eccentric hamstrings to avoid muscle pulls
10. Quad activation and the holds encourage body awareness and knee stability
11. Calves, impact control, and an opportunity to visualize celebrating a great run outside

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