RUNNING READY: 4 WARM-UPS TO PREPARE FOR THE WINTER CHILL

RUNNING READY: 4 WARM-UPS TO PREPARE FOR THE WINTER CHILL

With winter on its way, exercising outside isn’t as easy as throwing on your trainers and bolting out the door. With the cold, less-than-inviting bite in the air, it’s even more important to prepare your muscles for the exercise you are going to give them. Here are 4 ways to get your blood flowing and warm up your body before you dash out for a winter run, bike, or walk.

 

1 -- Mountain Climbers

Move into a plank position, with your shoulders above your hands and weight on only your toes. Bring your left foot forward toward your chest, bending it at the knee and putting weight on the ball of your foot. Switch legs, bringing your right knee forward while shifting the left back. Basically, it’s running in place in a plank position. Do about 35-60 seconds to warm up.

 

2 – Table Top Lift

Begin in a seated position, planting your hands about 8 inches behind you. Bend your knees and place your heels about a foot from your hips. Inhale and lift your hips off the ground, bringing your torso parallel with the floor and straightening your arms. Make sure your hands are directly beneath your shoulders and your ankles below your knees. Lower your head back behind you to further stretch your head and neck. After holding for a complete breath, lower your hips back to the ground, keeping your arms straight. Repeat about 3-5 times to really warm up your back, hips, and hamstrings.

 

3 -- Sun Salutations

Get your mind and body warmed up by completing 5-10 sun salutations. Sun salutations can vary depending on yoga styles, and feel free to practice the version that suits you best. If you’re new to sun salutations, try fitsugar’s version for a basic routine to get you started and warmed up.

 

 

4 -- Five-Minute Hot Shower

Jump in a hot shower for five minutes before going outside into the cold. This will definitely get your warmed up and prepped for exercising in the wintry weather!