A full body warm-up is not only great to have, winter is a must for runners.
Having a little trouble convincing yourself to go out in the cold? Although we know that I am a fan of the treadmill checkout 7 workouts to break boredom, there is a lot to be gained from enjoying a race in winter ...
First, you feel like a bada ** for being outside while the rest of the world is hidden!
Second, you have the roads for you which soothes and get centered in a way people at home will never know.
Third, there is anything that burns the extra fat (yeah seriously read about it).
Why do we need a full body warm-up?
It's cold and the faster we move those legs, the faster we warm up… but my friends are not warming up!
Remember it can take your body 4-6 weeks to adapt to new temperatures.
This means that a pace that felt easy in the fall could be considerably harder on your first winter workout, as the cold temperatures restrict blood flow. Pushing yourself to a faster pace when your muscles are tense can result in a pull or tear. Including this short warm-up and then slowing down your pace during the run will greatly reduce the risk of injury and frustration.During a workout, up to 80% of the blood volume is transferred to the active muscles. A 12 to 15 minute warm-up helps the body go from rest to action without putting stress on the organs or the brain.
Dr Phil Maffetone provides these more specific reasons why a warm-up before your winter run will result in better performance:
- Improved efficiency of joints, muscles, tendons and ligaments
- Greater range of motion
- Increase in oxygen availability
- Increased lung capacity
- Release of stored fat for energy
- Create a mental preparation routine
How to warm up for a cold weather run
I've seen a LOT of 10 minute warm-ups and if we're being honest I'm normal dynamic warm-up probably takes that long now because I add foam rolling and all kinds of stuff like that.
But today we're breaking the excuses and cutting that time in half to make sure you do.
5-minute internal warm-up
This comprehensive 5 minute warm up will have you toasting and prepping your muscles ... note that many don't apply to those in polar vortex situations where the temperature is technically stupid cold.
Soon I'll be sharing with you a longer, more advanced workout for those who are really ready to take their run up a notch. This one is meant to be quick and easy, so you'll get into the habit of doing it!
So while you're still wondering if you can handle a run in the cold, get dressed and start moving, feeling warmer might convince you that it won't be so bad there.
BONUS TIP: Before you begin, set up your GPS watch on a windowsill or outside your porch to avoid spending time outdoors. If the satellites are on to remember your previous location, they should connect while you warm up inside.
Avoid any static stretching, where your muscles are not yet sufficiently warmed up.
Warm-up exercises at home
Instead, increase circulation with the following set of dynamic movements, designed to increase blood flow and start to wake up your glutes which are often inactive while sitting!
- Hip circles
- Knee circles
- Leg swings
- Trunk rotations
Now that your muscles are warmed up, it's time to get your heart pounding faster. Spend the next two minutes performing this sequence of quick movements:
- Star jumps
- Front lunges - focus on pushing and activating glutes
- Side slits
- Squat jump - focus on a very light landing
And you can never go wrong with a few laps of the biggest stretch: rolling on the board, then right leg out and twisting skyward, back to the board, walking hand-to-toe, and rolling.
It's time to brag !!
Winter running guides
Need a little more to get started in winter?
What's the coldest temperature you've been running at?
Other ways to connect with Amanda
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If you’ve never run before or you’ve had a long break from course, it can feel intimidating to get out there and hit the pavement. But if you get familiar with some basic information about running and follow a beginner’s schedule, you’ll be well on your way to starting a new course habit.
At your visit, share your course plan and goals with your doctor and have him/her assess your plan and any potential health issues. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.
Visit a specialty running store to get spécialiste advice on buying the right course shoes. An expert at the store will look at your feet, watch you run, and make recommendations based on your foot type and course style. If you already have course shoes that you like, but you’ve had them for a while, you may still need to get new ones. Running in worn-out course shoes can also lead to injury. You should replace them every 300 to 400 miles.
Beyond running shoes, you don’t need much more than some comfortable exercise clothes to get started. If you’re running outdoors, make sure you follow some basic tips for how to dress for hot weather running and cold weather running, so you stay safe and comfortable.
As your endurance improves and you start course longer, you may want to invest in some technical fabric course clothes and other basic running gear, such as a running belt, good running socks, and a course hat. Some runners also like to have a course watch to track their times and mètres.
Before you get started with running, get familiar with how to do the run/walk method. Most beginner runners start out using a run/walk technique because they don’t have the endurance or sport to run for extended periods of time. The run/walk method involves course for a bermuda secteur and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re course and reduce your walking time. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their endurance and sport improves.
Before you start any course workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by very easy jogging for a few minutes. You can also do some warm-up exercises. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.
Use your breathing as your guide when running. You should be able to carry on a conversation while running, and your breathing shouldn’t be heavy. Don’t worry about your pace per mile—if you can pass the ' talk test ' and speak in complete sentences without gasping for air, then you’re moving at the right speed.
Make sure you’re breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side stitches, or cramps in the abdomen area.
Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water ( about four to six ounces ) halfway through your workouts.
Post-run is a great time to stretch and work on improving your flexibility because your zones musculaires will be warmed up. It’s also a relaxing way to end a workout. Try some of these stretches that target particular areas that frequently get tight during and after course.