VIDEO: Warming up before running in cold weather

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A good five-minute warm-up before running is a must for any running workout if you want to avoid injury and achieve better results. In hot weather, it is enough to do a few exercises, since the body is very soft and docile, and the ligaments stretch very well in the warmth. But when the weather ceases to be languid and you can't go jogging without gloves and a hat, you need to devote more time to warming up and make it more intense, since it is very difficult to warm up wooden muscles and ligaments in cold weather.

Therefore, we are not lazy, we are watching a selection of videos with exercises that we have prepared especially for you, and we warm up very well before training!

Sometimes it is difficult to force yourself to just run, and running in cold weather, when even the tips of your fingers become wooden, if you forget to put on gloves, can be equated almost to heroism.

Video number 1

Doug Herron, director of The Alaska Running Academy in Anchorage, says that in cold weather, the likelihood of injury while running is significantly increased. Warming up properly before exercising raises your body temperature, heart rate, and blood flow to your muscles - all of which minimize the stress your body receives when you force it to work hard in challenging conditions.

Since the range of possible warm-up exercises diminishes significantly in cold weather, Doug Herron recommends doing some of them before leaving the house

As a trial option, it is proposed to perform a 10-minute warm-up from the author of Yoga Instructions for Athletes. These exercises will help raise your body temperature and activate key running muscles (especially your core, glutes, and thighs). The exercises are recommended to be performed without stopping, first on one side, and then on the other. Do 10 repetitions of the loop on each side. Then dress for the weather, go outside and run!

Video number 2

This is a simple yet effective cold-weather warm-up from NAIT Fitness Weight Center director and cross-country trainer Wayne Dahlman. On toes - 10-15 steps, on heels - 10-15 steps. This is followed by 10 repetitions of alternating 1 minute of running with 1 minute of walking. That's the whole warm-up. It would be nice if you were running with your partner and could talk to him while running. Firstly, it motivates, since it is much easier for two to go jogging than one, and secondly, it can be a marker of the intensity of your warm-up: if you find it difficult to maintain a conversation with your partner while running, then the warm-up is too intense for you. you need to slow down a little.

This warm-up run can be a good start for a longer run.

Video number 3

The exercises in this video will only take you 5 minutes and will help you warm up your leg and core muscles well.

Video number 4

And this is a dynamic warm-up video from James Dunn and Kinetic Revolution, which is sort of a consulting agency for triathlon, running, and Ironman competition.

Video number 5

Another dynamic warm-up video from which you can cross out the last element, as doing push-ups with jumping out (burpees) on cold ground is not very pleasant. The rest of the exercises are noteworthy. If you're a beginner runner, you don't need to do the same number of reps. In this case, you can safely divide everything in half.;)

• The first exercise (monster walks) - 20 reps.
• The second exercise (bum kicks) - 30 reps.
• Exercise 3 (knee hug walks) - 30 reps.
• The fourth exercise (runners w / a kick) - 15 on each side.
• Fifth exercise (dynamic squats) - 20 reps.
• Sixth exercise (dragon lunges) - 10 on each side.

Choose what you like, combine exercises from different videos and take at least 5 minutes of stretching in the apartment before leaving!