Running Warm-Up: Why and How to Prepare Properly Outdoors | PhysioExtra

This article was written in collaboration with The 6AM Club.

A proper warm-up and cooldown are essential for any run, even more so in winter. Here’s how to optimize these steps for safe and effective running in cold conditions.

Warm-Up: Why and How to Prepare Properly Outdoors

Contrary to popular belief, it’s better to warm up outside. Doing this step indoors can lead to sweating, and wet clothing can increase the cold you feel and the risk of frostbite once you step outdoors.

Tips for an optimal winter running warm-up:

• Extend the duration of your warm-up to give your body time to adapt to the cold.
• Focus on dynamic stretches and running drills (specific exercises to improve your stride).
• Avoid static stretches, which increase the risk of injury and reduce performance.

Cooldown: A Moment Best Done Indoors

After your run, head indoors for your cooldown. This allows you to stretch and gradually lower your heart rate without exposing your body to an excessive drop in temperature.

By adjusting your warm-up and cooldown routine, you can prevent injuries and optimize your winter running sessions.

This article was written by Jean-Maxime Caron, FCAMPT physiotherapist and runner