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 an Over the Calf height, Injinji Snow socks take cold-weather comfort to the next level.
