VIDEO: Warming up before running in cold weather

A good five-minute warm-up before a run is an indispensable element of any treadmill workout, if you want to avoid injury and achieve better results. In hot weather, do some exercise enough, since the body is very soft and obedient, and warm ligaments stretch very well. But when the weather is no longer a languid and without gloves and hats for a run has not come out, you need to pay heating more time and make it more intense, as the warm wooden muscles and ligaments in very cold weather not easy.

Therefore it is not lazy, we watch a selection of videos from the exercises that we have prepared especially for you and is very well warmed up before a workout!

Sometimes it is difficult to force myself to just running and running in cold weather, when wood becomes even the tips of the fingers, if you forget to wear gloves, can be equated to almost heroism.

Video number 1

Doug Herron, Director of The Alaska Running Academy in Anchorage, said that in cold weather the probability of getting injured while jogging significantly increased. Proper warm-up before exercise increases your body temperature, heart rate and increases blood flow to the muscles - all this reduces to a minimum the stress that gets your body when you get him to work hard in difficult conditions.

As the cold weather range of possible exercises to warm up considerably narrowed, Doug Herron recommends you do some of them before you leave the house.

As a trial version of the proposed implementation of the 10-minute warm-up on the author of "How to yoga for athletes." These exercises will help to raise your body temperature and activate the key running muscles (especially muscle body, buttocks and thighs). Exercise is recommended to carry out non-stop, first to one side and then the other. Perform 10 repetitions on each side of the cycle. After that dress for the weather, go outside and run!

Video number 2

This simple but effective warm-up before running in cold weather from the head of NAIT Fitness Weight Centre and coach running over rough terrain Wayne Dahlman. On toes - 10-15 steps on the heels just 10-15 steps. Followed by 10 repetitions interlace 1 minute with 1 minute running distance. That's the whole workout. It would be nice if you were running with a partner, and could talk to them during the run. Firstly, it motivates, as to go for a run together much easier than one, and secondly, it can be a marker of the intensity your workout if you find it difficult to hold a conversation with a partner in running time, then warm too intense and you need to slow down a bit pace.

This warm-jogging can be a good starting point for a longer run.

Video number 3

The exercises in this video will take you only 5 minutes and at the same time help a good warm up the muscles of the legs and body.

Video number 4

And this video with a dynamic warm-up by James Dunn and Kinetic Revolution, which is something consultancy for those involved in triathlon, running and taking part in a series of competitions Ironman.

Video number 5

Another video with a dynamic warm-up, from which you can delete the last element as to perform push-ups to jumping out (burpees) on the cold ground is not very nice. The remaining exercises are noteworthy. If you are a beginner runner does not necessarily carry the same amount 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 repetitions.
• The third exercise (knee hug walks) - 30 repetitions.
• Fourth exercise (runners w / a kick) - 15 on each side.
• Fifth Submission (dynamic squats) - 20 repetitions.
• Six exercises (dragon lunges) - 10 on each side.

Choose what you like, compose your exercises from various video and pay at least 5 minutes of stretching in the apartment before leaving!