My go-to cold-weather running warm-up starts before I even step outside, because below freezing is when rushing gets people hurt. I spend about 8-10 minutes indoors first, where muscles can actually warm up. I begin with 2 minutes of easy marching in place or light jump rope, just enough to raise my core temperature. Then I move through a short dynamic sequence: leg swings front-to-back and side-to-side, walking lunges with a torso twist, hip circles, ankle rolls, and 30-45 seconds each of glute bridges and bodyweight squats. Nothing aggressive — the goal is warmth and range, not fatigue. Once outside, I start the run with a full 5-10 minutes at a deliberately slow pace. I treat this as an extension of the warm-up, not "real" mileage. Only after my breathing settles and my stride feels loose do I gradually pick up effort. Layering matters as much as movement. I use a light moisture-wicking base layer, a thermal long sleeve, and a wind-resistant shell on top. On the bottom, thermal tights are non-negotiable below freezing. I always wear thin gloves and a headband or beanie, because keeping hands and ears warm reduces overall tension. For wind chill, I add one rule: block the wind early. I'll start the run heading into the wind while I'm freshest and most layered, then loop back with the wind at my back once I've warmed up. If it's brutally windy, I'll add a neck gaiter for the first mile and peel it down later. This routine works because it respects physiology. I don't ask cold tissue to perform suddenly, and that consistency has kept strains and niggles out of my winter running year after year.
I start the warm-up indoors when it's below freezing. I'll do 5-7 minutes of easy movement: marching on the spot, side steps, bodyweight squats, ankle circles, and gentle hip swings. The goal is to feel a light sweat before I go outside, not be gasping. Then I do 3-5 minutes of running-specific drills: high knees, butt kicks, A-skips or simple skipping on the spot, and a few controlled lunges. I keep them low impact and smooth, not explosive. Once my legs feel loose and warm, I put on my outer layers and head out. Outside, the first 5-10 minutes are a "ramp up" jog. Very easy pace, short stride, relaxed arms. If I feel any tightness (usually calves or hamstrings), I slow down and add 30-60 seconds of walking before building back into the jog. I avoid static stretching until after the run. For clothing below freezing, I use layers I can adjust: a moisture-wicking base layer, light mid-layer (like a thin fleece or long-sleeve), and a wind-resistant shell. On my legs, I use thermal tights, sometimes with light shorts over the top. I always cover hands, ears, and sometimes face: gloves, beanie or headband, and a buff I can pull over my mouth. For wind chill, I treat it like it's several degrees colder. If the wind's strong, I upgrade the shell to something more windproof, add a slightly thicker mid-layer, and start the run with the wind on my back so I don't chill straight away. I also shorten the loop so I'm never too far from home if I misjudge the cold. As I warm up, I'll unzip the shell or take off gloves and stash them in a pocket rather than stripping off big layers. Josiah Roche Fractional CMO Silver Atlas www.silveratlas.org
My approach is a 12-minute "Trail Ignition Sequence" done indoors, followed by a 5-minute dynamic extension outside. Running Corbett buffer zones in freezing early morning temperatures demands this ritual. Cold muscles snap easily without proper preparation. The indoor sequence happens in a heated room and breaks down into four phases. Start with three minutes of light marching in place combined with progressively larger arm circles. This wakes up your circulation without making you sweat yet. Next, spend four minutes on lower body activation. Trace the alphabet with your foot for ankle mobility, do leg swings forward, back, and side to side, then walking lunges. This targets hips and knees that are stiff from sleep. Then three minutes on core and upper body. Torso twists, knee drives with an overhead reach, and butt kicks. This engages the stabilizer muscles you need for uneven trail terrain. Finish with two minutes of plyometric work like high knees, jumping jacks, and mountain climbers. This gets your heart rate up to the ideal temperature for running. The outside extension is five minutes of slow jogging with some stride work on a cleared path. This bridges the indoor warmth to outdoor conditions gradually. For layering, I use an adaptive system based on wind chill. The base layer is merino wool long-sleeve and tights because it wicks moisture and stays warm even when wet. Mid-layer is a fleece zip that lets you ventilate your arms as you heat up. The shell is a Goretex vest that blocks wind on your core while leaving arms free to move. For extremities, I wear a balaclava for face protection, a buff around the neck, lobster gloves for grip, and Yaktrax spikes for traction. Wind chill determines adjustments. In milder cold, I go with full layers and a slightly shorter warm-up. In more extreme cold, I add mid-layer pants and extend the indoor portion to ten minutes. When wind is strong, the balaclava becomes mandatory to prevent bronchial irritation from cold air. I learned this the hard way on Mussoorie trails in early 2025 during bitter cold with strong gusts. When I followed the full protocol, zero strains across multiple runs. The one time I skipped it, I tweaked my hamstring on Day 2. Dynamic movement beats static stretching in the cold because holding stretches on cold tissue can cause tears. Trails punish half preparations mercilessly.
My go-to cold-weather running warm-up is short, layered, and done before stepping outside. I spend 6-8 minutes indoors starting with ankle hops, marching A-skips, and leg swings, then 2 rounds of walking lunges with rotation and light calf raises. Outside, I jog easy for 5 minutes before any pace change. Timing matters more than intensity. I start moving within 60 seconds of leaving the house so joints never cool down again. Layering that works: thin base, light wind shell, gloves, and a hat. Below 20degF or heavy wind chill, I add a neck gaiter and keep sleeves on until mile two. Staying slightly overdressed early prevents tight calves and hamstrings. Albert Richer, Founder, WhatAreTheBest.com
While there's no magic bullet layering strategy or warm up routine that will prevent an injury, there are some good "rules of thumb" when it comes to reducing your injury risk when running in below freezing temperatures. 1. Tendon tissue is more sensitive to cold weather. According to the Dutch Multidisciplinary guideline on achilles tendinopathy, "Physical training in the winter season is associated with the onset of Achilles tendinopathy." While it's not fully understood what it is about the winter season (the temperature, harder ground, snowy surface running) that increases the risk, it's good practice to ensure that you are adequately covering your tendons. Wearing longer and warmer socks can help, as well as ensuring that your knees are covered either through clothing or a knee sleeve to keep your most used tendons warm. 2. Your warm up should ideally get your heart rate up before you start running. I typically recommend my patients and coaching clients to do a brisk walk for 5-10 minutes before starting to run. However, that is a tough sell when it's 10 degrees outside. This is where doing things like lunges and pogo hops inside right before you brave the cold can be helpful. 3. Your layers should keep you warm and dry. One of the big challenges with cold weather running is that if you wear too many layers, you overhead and sweat, making you even colder in the long run. That's why it's important that you always wear a moisture wicking base layer (nylon, polyester, merino wool) and then layer on top of that. Thin wind shells are great for windy days, I especially like the zephyrunner from Janji. Lastly, your extremities are more likely to get cold than your torso, so often running with a lighter top and gloves can keep you warm enough without making you sweat.