Winter Warmup For Runners
Fast Indoor Warmup For Winter Running
Get Moving Indoors
You have the cold-weather gear and the mental mettle to take on a subfreezing run. But before you open the door, it's important to make sure your muscles are prepped. Stepping out into frigid temperatures with cold, tight muscles can be a recipe for injury, says Doug Herron, director of The Alaska Running Academy in Anchorage. "Warming up raises your heart rate, core temperature, and blood flow to your muscles, which minimizes the stress your body undergoes when you ask it to work hard in challenging conditions." Herron recommends spending a few minutes warming up inside to get your body primed before heading out. For that, try this 10-minute dynamic yoga routine from Sage Rountree, author of The Athlete's Guide to Yoga. These moves will generate heat and activate key muscles your body will call upon when you hit the road-specifically your core, glutes, and hamstrings (plus, you can watch the entire video routine to follow along).
Do the poses in a nonstop sequence, maintaining a flow, on one side, then repeat on the other. Alternate sides for 10 rounds. Then put on your warm gear, get out there, and run!
PLUS: Run faster, longer, smarter, healthier, and happier with the Runner's World Training Journal!