The importance of 'Dynamic' stretching in cold weather

[Instructor57]

I personally always do "Dynamic" stretches before a run ,

But if it's not part of your routine you may want to consider it in this cold weather as your muscles will contract in the cold to preserve heat.

orthopedicperformance.com/b....

[Beatlesforever Graduate]

I absolutely second this. When I first started c25k I would do a warm up walk and only do stretches after a run. Thanks to all the advice on these forums I started doing some pre-run dynamic stretches and it's made such a difference! Particularly in winter 👍

[Annieapple Administrator Graduate]

I absolutely agree & love a dynamic warm up before any run ….butI double it up when it’s freezing, so I can skip the walk & start out on a gentle slow run.. my exception is ice when I forgo the run! 🥶

[John_W Graduate Ambassador]

- Brisk walking

- jogging on the spot

- star jumps

- jumping up and down on the spot

- leg swings

etc etc

[XenaZelda Graduate]

I do leg swings, side squats, high knee raises & backwards kicks & forward lunges before i go for my run and do deep long static stretches when i come back, it has made a world of difference and now i have no knee or shin pain as i was getting in the first few weeks of the programme

[Oldfloss Administrator Graduate]

Well said... hopefully many of our runners will see and read this...

[OldManRunning Graduate]

Thanks Instructor53

[mrrun Graduate]

Many don’t connect discomfort when running in cold weather or even running injuries with the lack of proper warm up through dynamic stretching. Some see it as time wasting, some find it boring, some are uncomfortable swinging their legs or jumping on spot in a public space before a winter run. Well, we do what we have to do. I personally warm up to the point of nearly sweating and bring my heart rate up so that when l start running l run in comfort. Years ago l started a run on a cold February day without warming up, not even a walk, wearing just a t-shirt and the muscle around my right shoulder blade seized up, leaving me in total agony, forcing me to stop the run and walk back to my car, unable to sit straight inside, cursing throughout. I’ve been stretching daily ever since.

[MissUnderstanding Administrator Graduate]

Thanks for sharing! I’m terrible for forgetting to stretch properly and my legs always tell me off afterwards!!!!