Posted on February 19th, 2026

 

Cold air can make a run feel crisp and energizing, right up until your first hard step reminds you that your body isn’t as ready as your brain is. In winter, muscles and joints often feel stiff at the start, and your breathing can take a few minutes to settle. A smart warm-up doesn’t just make the first mile more comfortable, it can reduce injury risk, improve stride quality, and help you train consistently through the colder months.

 

 

Why Warming Up Is Important In Colder Temperatures

 

Why warming up is important in colder temperatures comes down to how your body behaves when it’s chilly. When you step outside into low temps, your body prioritizes keeping heat around your organs. That can mean less blood flow to hands, feet, and working muscles in the first few minutes. Muscles can feel tighter, tendons can feel less springy, and your joints may take longer to move smoothly. 

 

Warming up helps by raising tissue temperature and improving blood flow so movement feels smoother. You also get better coordination as your nervous system “locks in” your stride pattern. That matters for runners because winter running often includes extra hazards: uneven footing, slippery spots, bulky layers that change mechanics, and the temptation to hunch your shoulders against the wind. 

 

Here are common signs you need a longer warm-up in winter:

 

• Your first mile always feels awkward or heavy

• Your calves or hamstrings feel tight early in the run

• Your breathing feels sharp or rushed for the first 5–10 minutes

• Your stride feels short or choppy until you’re fully warmed

 

After you notice these patterns, the fix usually isn’t tougher training. It’s smarter preparation.

 

 

How To Warm Up Before Running In Cold Weather

 

If you’re searching how to warm up before running in cold weather, start by adjusting your expectations. Your “summer warm-up” may not cut it in January. Many runners do well with a longer ramp and a more gradual start. That doesn’t mean you need a complicated routine. It means your warm-up should have a structure: raise temperature, mobilize joints, then add movement that matches running.

 

Here are indoor warm up exercises before outdoor workouts that work well for runners:

 

• March in place with high knees for 60 seconds

• Bodyweight squats with a slow, controlled tempo

• Alternating reverse lunges to wake up hips and glutes

• Arm circles and shoulder rolls to reduce upper-body stiffness

 

After you do these, add a few dynamic moves that match running mechanics. Think leg swings, ankle circles, and light skips. Keep it smooth and controlled. The goal is getting ready, not getting tired.

 

 

Best Dynamic Stretches For Cold Temperature Workouts

 

Dynamic stretching is usually the better choice before running because it moves joints through range while raising temperature. That’s why you’ll hear so much about the benefits of dynamic vs static stretching in cold weather. Static stretching can be useful after a run or as part of a mobility plan, but right before a winter run, dynamic work tends to pair better with performance and comfort.

 

Here are dynamic warm-up drills runners can use before winter training:

 

• Leg swings front-to-back and side-to-side (hold a wall for balance)

• Walking lunges with a gentle reach overhead

• Hip circles and ankle circles to loosen joint motion

• Calf raises and slow heel drops to prep the lower leg

 

After you complete a set like this, take 60 seconds to walk briskly or jog lightly. That “bridge” step matters because it transitions you from mobility into running. It also gives your body a chance to feel how everything is moving before you commit to pace.

 

 

Cold Weather Running Injury Prevention Tips

 

 

Most winter running injuries are not caused by cold air alone. They happen because runners rush the start, shorten the warm-up, and load cold tissue too fast. Add slippery footing or a tight schedule, and the risk goes up. Good warm-ups are a key part of cold weather running injury prevention tips, but they’re not the only one.

 

First, consider how you dress. Layers affect how your body moves. If your tights are too tight, your stride can change. If your upper layers are bulky, you may hold tension in your shoulders. Aim for warmth with mobility. A good rule is to dress like it’s 10–15 degrees warmer than it is, because you’ll heat up quickly once you start.

 

Second, watch your pacing. Early winter miles should often feel easier than you think they “should.” This is especially true if you’re doing a long run or a workout with faster segments. If you start too hard, your form can break down before your body is fully warm.

 

Third, be careful with footing. Ice and uneven ground increase the demand on stabilizing muscles in the feet, ankles, and hips. That can aggravate Achilles tendons, calves, and knees. If the surface is risky, keep the run easy or move it indoors. A safe training day beats an injury.

 

Here are practical ways to focus on preventing muscle strains during winter runs:

 

• Start with a longer ramp-up before any faster pace

• Keep the first mile truly easy, even if you feel good

• Use shorter strides on slick or uneven ground

• Save speed work for days when surfaces are clear

 

After these steps, recovery matters too. Cold weather can trick you into skipping hydration because you don’t feel sweaty. But you still lose fluid when you run. Hydration supports muscle function and recovery, and it helps reduce cramping. Sleep matters as well, especially during heavy training weeks.

 

 

Building A Warm-Up That Fits Your Run

 

A warm-up is only useful if you actually do it. That’s why the best warm-up plan is one that matches your run type and your schedule. A short easy run might only need a few indoor moves, a gradual start, and some light mobility. A hard workout needs a longer build and more attention to your legs and hips before speed begins. A long run needs a gentle ramp to protect you from early fatigue.

 

This is also where coaching helps. Many runners do a warm-up that feels fine, but it doesn’t prepare them for their actual training demands. For example, someone doing hill repeats needs warm-up drills that wake up glutes and calves. Someone building for a marathon needs a warm-up that supports relaxed breathing and steady mechanics for a long time.

 

Warm-ups can also change across the winter. Early season runs might need more time because your body isn’t adapted to cold training yet. Later in the season, you may warm up faster. The point is to adjust based on how your body responds, not based on what you did in July.

 

 

Related: How Habits Are Formed In The Brain For Workout Consistency

 

 

Conclusion

 

Cold weather running can be rewarding, but it asks more from your warm-up. When you raise body temperature, use dynamic movement, and ramp into pace gradually, you give your muscles and joints a better chance to move smoothly and absorb impact safely. A good warm-up also helps you feel steadier early in the run, improves circulation, and supports better training consistency through the winter season.

 

At Verve Fit, we help runners build warm-up habits that match their goals, their schedule, and the conditions they train in. Take your cold weather performance to the next level with expert running programs and advice designed to help you warm up effectively, prevent injuries, boost endurance, and stay strong all season long. To get started, call (617) 240-1772 or email [email protected].