How to Warm Up Indoors Before Running Outdoors

Wintertime running is great for staying in shape and enjoying the cold. As outdoor temperatures fall, it becomes crucial that you perform a pre-run warm-up that increases your muscles' internal temperature. Keeping your muscles warm keeps them relaxed, which in turn helps preserve proper biomechanics; if your muscles are cold, they will automatically tighten and shiver in an effort to preserve warmth. Any muscle tension compromises your natural running stride and decreases your efficiency, according to Sports Injury Clinic. A 10-minute indoor warm-up can prepare you for the outdoors.

Things You'll Need

  • Running clothes
  • Running shoes
  • Stair step, 6- to 8-inch platform or milk box
  • Clock or stopwatch
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Instructions

    • 1

      Perform two minutes of barefoot marching. Increase the pre-run pliancy of your feet by standing and balancing yourself easily toward the front of your feet, not toward your heels. Perform two minutes of an exaggerated march by alternately flicking your feet off the floor, with your toes pointing downward. Emphasize foot flexibility and power; push off the ground through your forefoot and toes as if using every single tiny foot muscle, flick the ankle joint and point hard. Your toes should move only 2 or 3 inches off the floor. Land through your toes and forefoot, and just lightly touch your heels down.

    • 2

      Do two minutes of knee lifts with butt kicks. Still barefoot, for the next minute increase your marching steps' height. This warms and stretches your hip, thigh and gluteal muscles. Keeping your foot action fast, gradually increase your knee lift until your thighs become parallel to the floor with each step. For the following minute, alternately kick your heels toward your buttocks. This activates your hamstrings. Start low, and gradually increase your kick height. Your heels do not actually have to reach your glutes, but the thought process assists in contracting and relaxing your hamstrings.

    • 3

      Perform two minutes of step-hops. Put on your shoes, position yourself in front of a stair or stepping platform -- a milk box pushed against the wall is fine -- and place one foot on the step. Shift your weight forward over that foot, and use only that leg to spring upward, directly above the platform. You can start with a very low hop; land through that same foot, step back, switch feet and continue. Work into a rhythm. With practice, you can increase force so you spring completely off the step into midair. Land on the same foot, through the toes, and in as quiet and controlled way as possible.

    • 4

      Jump two-legged for two minutes. This can become highly strenuous, so pace yourself. Begin with short, two-legged jumps, no higher than 3 to 4 inches, for 30 seconds. Next, increase your jump height for another 30 seconds. Then perform one-legged jumps, switching legs after 30 seconds. If necessary, pause to catch your breath or restore your balance.

    • 5

      Run in place. This will consume the final two minutes of your warm-up. Alternate 15-second bouts of easy and hard efforts. This will allow short recovery periods yet bring your running legs up to speed; you will shift seamlessly from indoor running to outdoor running with warm, loose, vibrating muscles that are prepped for hard work.