The Extra Mile! How To Warm Up Properly When Its Chilly

In this episode of The Extra Mile, host Jenny Falconer discusses the importance of warming up before running, particularly as temperatures drop. She acknowledges that warming up can often be neglected, especially in warmer weather when it's easier to just start running. However, as it gets colder, proper preparation is crucial to avoid injuries and maximize the running experience.

The episode highlights a few warm-up techniques to be performed indoors before heading outside. Dynamic movements such as leg swings, hip circles, high knees, and jumping jacks are suggested to increase blood flow and raise core temperature. Additionally, Jenny advises on smart layering for clothing to prevent overheating while maintaining warmth, mentioning that gloves are essential, especially for those with conditions like Raynaud's syndrome.

As runners ease into their run, Jenny suggests treating the first five to ten minutes as part of the warm-up, recommending a slower pace initially and focusing on breathing. She emphasizes the importance of keeping moving rather than standing still before starting, whether waiting for friends or a race to begin. Properly warming up on chilly days can protect muscles, improve performance, and lead to a more enjoyable running experience.