Winter Warm Up Guide Winter is upon us.
For most of you reading this, that doesn’t stop you from venturing outside for a workout.
But battling the cold goes beyond layering up for your run.
A quick and easy warm up is needed to help cold muscles and bones prepare for the frigid tempsThe key to a warm up = get your heart rate UP
Don’t stretch
Here’s a quick warm up:
- Begin by jogging in place (comfortable cadence, landing lightly on your feet)
Continue jogging in place and add in the following dazzles of flare
- Lift a knee, jog in place, lift opposite knee
- Kick a leg back, jog in place, kick opposite leg back
- Kick straight leg forwards, jog in place, kick opposite leg straight forwards
- Squat, hold, jog in place, squat hold
- Small jump with arms up, jog in place, small jump with arms up
Explanation of different components:
- Jogging in place throughout keeps you moving and elevating your heart rate throughout the warm up. The only times you’re not jogging is when you’re concentrating on the movement variation
- Targeting hip flexors of lifted knee and gluteals of stance leg
- Gluteals and hamstring of kicking leg, tightening abdominals during the kick encourages a stable lumbar spine
- Targeting eccentric hamstrings to avoid muscle pulls
- Quad activation and the holds encourage body awareness and knee stability
- Calves, impact control, and an opportunity to visualize celebrating a great run outside
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If no amount of warming up gets rid of your pain, we should talk.
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