winter training warm up avoid injury

It's important to warm up at the best of times, but particularly in winter we need to get our cold muscles ready to work so that we don't get injured. Triathlete and Sundried ambassador Simon Turner shares his tips for warming up thoroughly as well as some warm up exercises you can add into your outdoor training routine.

Winter Outdoor Training Warm Up

During the winter, especially on cold mornings, extra attention is required towards the muscle groups you will be working throughout your session. It can feel like extra effort to do an extended warm up, but discipline is required to prevent injury. A few extra minutes warming up could potentially save you weeks out with a pulled muscle or worse.

Firstly, I check mobility of all limbs and joints by doing a quick rotation forward and backwards. This is to ensure I don’t have any minor niggles prior to training.

A slow progressive warm up follows which can include running on the spot as well as dynamic exercises in which you go further into the exercise, for example squatting to half depth, then three quarters depth, then full depth. This is all designed to fire up the muscles and raise your heart rate ready to train or run.

Once that’s done, I go into a steady jog; nothing fast as this is to continue to raise my heart rate and to control my breathing. I continue this for 5-7 minutes and then I do 5 sets of striders (running strides). These are short sprints done before a workout or run to wake up the body and get it ready for the intensity of the session to come.

All in all, this warm up takes around 20 minutes and by the end I feel pumped and ready to begin my session, whether that's strength, running, or cycling.