Don’t let winter weather stop you from achieving your running goals. Join Coach Jeff Browning in this quick video as he shares his top indoor warm-up techniques to get your body ready before braving the cold. These simple moves help you start stronger and reduce your risk of injury during cold-weather runs. Plus, discover the game-changing Snow running socks Jeff swears by to keep his feet warm and dry when temperatures drop.
Watch Here:
The following is a video transcript from Coach Jeff’s video. It has been lightly edited for this blog.
Hey, Coach Jeff Browning here!
I wanted to share a winter warm-up routine with you. This is my go-to mobility warm-up. It is perfect for those cold mornings. I like to do it indoors when the temperatures drop—starting in the fall and definitely through the winter, when it’s cold all the time.
It’s a great way to get your body moving before heading out for a run. Not only does it help warm up your system, but it also gives you a little extra motivation to get out the door. Plus, it’s a nice way to procrastinate just a bit, by starting your run inside!
Start with a mat or on the carpet. I like to do it barefoot or in my Injinji socks so that I am engaging my big toe. I would typically get geared up like I am now, so I can just slip my shoes on and head out the door.
Coach Jeff Browning’s Run Warm-up Routine
Perform this before (and/or) after fall and winter runs. It is also a great warm-up for strength training days too, especially if you add in core work (planks, glute bridges and oblique presses) and pushups and pull-ups as part of the routine.
Perform 1-3 sets of 12, depending on how much time you have. See the video above for visual examples of the following exercises.
On Floor/Mat Mobility
Note: These are active mobility stretches, so we are only holding them for 5-7 seconds.
- Cat-Cow
- Down Dog Walkers to Cobra to Cobra Neck Rockers
- 90-90 Hip Rotations
- Knee Lunge Glute Engagers to Quad Pull
- Hand & Knees Hip CARs (Controlled Articular Rotation)
- 3-second Plank Hold with Alternating Mountain Climber Lunge and Twist Reach (palm to floor)
Standing Mobility
- Alternating Side Lunge with Overhead Reach
- Split Squat with Scissor Overhead Side Reach
- Runner’s Arabesque to One-leg Pose Hold
- Bent-knee Rocking Calf Raises onto big toe
What Are the Best Socks for Cold-Weather Running?
For cold-weather running, Injinji recommends the top-selling Snow series. Available in a NEW Crew height and an Over the Calf height, Injinji Snow socks take cold-weather comfort to the next level.
Continue Watching Jeff’s Coaching Videos:
If you liked what you saw, continue exploring the blog to watch more of Jeff’s coaching video. Perfect your uphill and downhill running strategies or discover how trekking poles can enhance your performance when trail running. New videos are released quarterly!
