A few of my personal rules for running this winter include:
Keep it simple. Do the work. Go outside. Don’t overthink it.
The hardest of these things to do is often the third one on the list. It’s cold! It’s winter! Of course getting out the door is hard. But, it’s made easier when I make doing a dynamic warm-up a non-negotiable.
My personal dynamic warm-up routine is super simple, I enjoy doing it and my legs and lungs appreciate the time spent warming up indoors before heading out into the freezing temps. If you don’t warm-up for your runs year-round, now is the time to start incorporating a dynamic warm-up. Hopefully, you’ll create this new habit now and take it with you into spring and summer training.
Instructions: Do each exercise for 30 seconds. For single leg exercises, do each exercise for 30 seconds on one leg, then switch and do 30 seconds on the other leg. Perform this routine 1-3x before heading outside. All exercises are meant to be done without weights.
#1 Body Weight Squats
#2 Walking Lunges
#3 Reverse Lunges with rotation
#4 Lateral lunges with or without torso rotation
#5Â High Knees
#6 Butt Kicks
#7 Leg swings
Great warmup! I’ve been doing a dynamic warm up consistently for several months now, and I feel so much better for it. On the cold days, yes, it’s indoors before heading out!
I used to do these for warmups during track/volleyball practice in high school. Haven’t done much in terms of warming up for running though.
I love this!!! I especially that it’s strength training with no weights!!!
These are awesome! I love dynamic warm ups especially when it is cold! Star jumps are a faveourite of mine but I will definitely give these a try too 🙂