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Dynamic running warmups are the best way to kick off any running workout. But when you're pacing through cold temps, snow, and ice, they're an absolute must.
When you head out in winter weather, cold temperatures can decrease blood flow to your limbs (i.e., your legs) and reduce the elasticity or stretchiness of your muscles and body's connective tissues.
Basically, it makes running harder. And a cold body is more prone to injury, too.
But, by getting blood moving to your muscles, ligaments, and tendons, running warmups help keep your winter runs safer — and way more enjoyable. So before you even step outside, take at least five minutes to do these head-to-toe running warmup exercises.
When you're about to run on unevenly packed snow, spend some quality time warming up your ankles. It'll help prevent any ankle rolling or twisting while keeping you light on your feet. Here's how:
Your hips are the control center for everything your legs do when you run. Head into your runs with your pelvis feeling nice and limber by following these steps:
Ever hear about tight or pulled hammies? By increasing blood flow and "waking up" your muscles, this simple drill helps reduce the risk of aches and pains in your hamstrings or behind your knee:
This total-body mobility move warms up your hips, knees, and ankles while waking up your core and arm muscles. Plus, it raises your heart rate and warms your core body temperature. As soon as you finish this one, you should be all warmed up and ready to head outside:
Especially if you're new to running in cold weather, take the time to perfect these warmups. A few more minutes on the floor of your living room can mean many more hours of safe and happy winter miles!
Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.
Certified Strength and Conditioning Specialist
I'm a quirky (aka nerdy) strength coach with a passion for science and sweat. I love to help people meet their body goals, but it's their mental and emotional gains that make me do a happy dance. My flirtation with running includes two half marathons and, someday, I will run 26.2.
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