How to warm up before a winter run: exercises and advice

Before heading out for a winter run, spend 10 to 15 minutes gradually raising your body temperature and preparing your joints. Start with gentle movements somewhere sheltered, then continue with an easy jog outdoors. If your workout includes intervals or changes of pace, add a few minutes of specific preparation before speeding up.

The aim is not to finish drenched in sweat or eliminate every sensation of cold, but to begin the harder effort with more active breathing, moving muscles and a comfortable stride. The suggested duration is a guide: wind, rain, the planned intensity and how you feel may justify a longer warm-up or an indoor alternative.

What happens to your body when you train in the cold

At rest in a cold environment, the body conserves heat by reducing blood flow to the skin. As you begin to move, heat production increases and the cardiovascular system adapts to the demands of exercise. That transition takes time: setting off straight at a demanding pace can feel particularly uncomfortable when your legs are still stiff.

A gradual warm-up helps prepare muscles, joints and breathing for the effort ahead. It also gives you a chance to notice how your body is responding that day: feeling a little chilly when you step outside is not the same as losing sensation in your fingers, experiencing chest pain or having unusual difficulty breathing.

Although warming up is sensible, it does not guarantee freedom from injury or remove every winter risk. Ground conditions, wet clothing and the weather still matter. In addition, wind chill can make it feel colder than the thermometer reading, while damp conditions can add to the discomfort.

How long should a warm-up take?

For an easy run, 10 to 15 minutes in total, divided between mobility work and gentle running, is a practical starting point. Some people will need longer, especially after sitting for hours or heading out into a strong wind. The number is not a medical rule: a gradual build-up matters more than following a stopwatch.

When the main session involves fast intervals, hills or a race, it is reasonable to allow 15 to 20 minutes or more and add specific preparation. The transition from walking to jogging, and from jogging to running more freely, should be gradual. A warm-up that is too short can make the first intense efforts feel abrupt.

Waiting time matters too. If you finish your routine indoors and then stand still outside for several minutes, some of the comfort you gained will be lost. At an organised start, for example, try to keep moving gently until it is time to go, without wasting energy or encroaching on other people’s space.

A simple routine before heading outside

In a ventilated space free of obstacles, begin with two or three minutes of walking around the house or marching on the spot. Swing your arms naturally and gradually pick up the pace. If the floor is slippery or space is tight, walking is safer than jumping or running between pieces of furniture.

Continue with controlled mobility work for about three or four minutes. Gently bend and straighten your ankles, move your hips, perform a few shallow squats and alternate knee lifts without forcing them. Eight to 12 easy repetitions of each movement can be a useful guide; the range of motion should allow you to breathe normally and keep your balance.

Then spend another couple of minutes walking faster, stepping up and down on a stable step or jogging on the spot. Adapt the routine to your space and experience: there is no need to jump or perform complicated movements. The next step is to go outside and start running slowly, rather than treating the indoor routine as the entire warm-up.

Dynamic mobility: how to perform each exercise

To wake up your ankles, place one hand against a wall and move your knee gently forwards while keeping your foot planted. Switch sides and avoid bouncing. This prepares the ankle movement used in your stride without demanding an extreme position. If you feel pain, reduce the range or stop the movement.

Shallow squats activate the legs and hips: place your feet roughly hip-width apart, move your hips back and rise with control. There is no need to squat as deeply as possible. You can also try short forward lunges, alternating legs and keeping your torso comfortable, provided they do not bother your knees.

To complete the mobility work, hold on to a support and swing each leg forwards and backwards without throwing your torso around. Add alternating knee lifts and gentle arm movements. The priority is controlled movement, not an impressive range of motion; the exercises should make your first jog easier, not leave you tired before you begin.

From the front door to the first kilometre

Once outside, walk for a short while if the temperature contrast feels sharp, then begin an easy jog. During the first five minutes, an effort that allows you to hold a conversation comfortably is often a useful guide. The pace on your watch can wait: on a windy morning or after a poor night’s sleep, your body may take longer to feel comfortable.

Notice how your feet land and whether you can move your arms and shoulders without tension. Rather than trying to lengthen your stride, let it become more natural as your temperature rises. If the ground is wet or covered with leaves, choose a stable, visible surface, even if that means slowing down or changing your route.

For an easy workout, this initial jog can count towards the total session time. If you plan to run faster, increase the pace gradually only once your breathing and legs are responding well. There is no obligation to speed up if discomfort appears or the ground conditions are unsuitable.

Preparing for intervals, hills or a race

Intense sessions need a longer transition than an easy run. After mobility work and jogging, add two or three gradual accelerations of around 15 to 20 seconds, without reaching an all-out sprint. Walk or jog gently between them until your breathing feels comfortable again.

These accelerations let you practise a quicker cadence and check your shoes’ grip. Perform them on a flat, clear stretch without ice. For a hill session, a gentle climb at a controlled pace can also help, provided the descent is safe and does not require abrupt braking.

At a road race, entering the starting corral may interrupt your routine. If you have to wait, keep suitable warm clothing on and move your ankles and legs gently. Once the race begins, the first few minutes can be more conservative if your body has cooled down or the crowd prevents you from running freely.

Clothing and accessories that help you prepare

Layering makes it easier to adjust your clothing to the effort. A moisture-managing base layer and an outer layer suited to wind or rain can be more versatile than one very thick garment. The choice depends on the weather, intensity and individual: too many layers can also lead to a build-up of sweat.

Hands and ears often benefit from protection on cold days. Light gloves, a hat or headband and a neck gaiter can help, as long as they do not obstruct vision or breathing. There is no fixed percentage of body heat lost through the head in every situation: heat escapes from any exposed area.

Shoes should provide suitable grip for the surface, and socks should feel comfortable without being tight. In rain, no fabric can prevent a runner from getting wet in every situation. That is why having dry clothes available afterwards matters as much as choosing what to wear during the run.

Breathing cold air without starting too fast

Cold, dry air can irritate the airways, particularly during intense efforts. A gradual start gives your breathing time to increase without suddenly becoming very rapid. A breathable neck gaiter over your nose and mouth can warm and humidify some of the inhaled air, provided it feels comfortable.

Breathing through your nose may be enough during a walk or very easy jog, but it is normal to use your mouth too as intensity rises. There is no need to force a technique that leaves you feeling breathless. The aim is comfortable breathing for the effort involved, not keeping your mouth closed at all costs.

People with asthma or exercise-induced respiratory symptoms may be particularly sensitive to cold. If wheezing, persistent coughing, tightness or disproportionate breathlessness occurs, stop and follow your usual medical advice. If symptoms are severe, do not settle or occur alongside chest pain, seek urgent medical help.

Wind, rain and ice: when to change your session

Temperature alone does not tell the whole story. Wind speeds up heat loss, and damp clothing can increase cooling, especially when you stop. A cool, dry day may feel easier than a milder but rainy one. For that reason, consider the weather alongside the terrain and planned duration.

On ice, compacted snow or very slippery surfaces, the main danger may be a fall. A good warm-up will not improve traction on a patch of ice. It is better to change your route, train indoors or postpone the run when there is no safely passable surface; accelerations also make little sense where you cannot brake safely.

Extreme cold calls for particular caution, and there is no universal temperature limit that applies to everyone. Wind exposure, clothing, experience and health all affect the risk. In the event of severe weather warnings or conditions that make adequate protection impossible, shortening or cancelling the session is a reasonable decision, not a training failure.

Signs to stop and seek shelter

Persistent numbness, very pale or waxy skin and loss of feeling in fingers, ears or nose may indicate a cold injury. You should stop exercising and move somewhere sheltered. Do not rub the affected areas or place them directly against an intense heat source; suspected frostbite requires medical assessment.

Severe shivering, clumsiness, confusion or drowsiness can be signs of hypothermia. The priority is to call 112 in Spain, find shelter and carefully remove wet clothing, replacing it with dry garments or blankets. Do not continue running in an attempt to warm up.

Chest pain, severe dizziness and significant breathing difficulty also require you to stop and seek urgent help. These symptoms should not simply be blamed on cold air. Even when there is no emergency, discomfort that changes the way you run deserves attention before you return to a harder pace.

After the run, cooling down matters too

At the finish, reduce your pace for a few minutes by walking or jogging slowly, provided the surroundings allow it. Then go somewhere sheltered and change out of damp clothing. Stopping while wearing wet clothes can make you feel cold quickly, especially in the wind.

Hydration still matters in winter, even if you feel less thirsty. Drinking according to your needs and the duration of exercise is a general guide; a warm drink may be pleasant, but it is no substitute for dry clothing or shelter. After a long session, it is also sensible to replenish energy with a suitable meal or snack.

Gentle stretching can be done somewhere warm if it feels good, without forcing positions or pushing into pain. Preparing for the cold does not end with the last kilometre: adapting the session to the conditions and noticing how you feel can make winter training more comfortable and cautious.