Sub-Freezing Warm-Up Protocols That Work
Training in sub-freezing temperatures demands specific preparation strategies to protect performance and prevent injury. This article draws on insights from experienced coaches and cold-weather athletes to outline practical warm-up protocols that actually work when the mercury drops. Readers will learn how to structure indoor preparation, manage layering systems, and time outdoor exposure for optimal results in extreme cold.
Prime Indoors, Layer Smart, Face Wind First
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.
Drill Inside, Ramp Gradually, Adapt Clothing Wisely
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
Activate with Mini Bands before Outdoors
Mini-band activation can raise muscle temperature and wake up key joints before stepping into the cold. Place a light band around the ankles or knees and move with control to target the hips and glutes. Add band work for the upper back and shoulders to set posture and protect the neck from bracing against the wind.
Slow reps with steady breathing increase blood flow without draining energy for the main session. Aim for smooth motion and a mild burn rather than speed or strain to keep tissues ready to work. Do a focused five-minute mini-band circuit before heading outside today.
Use Brief Sauna to Preheat Body
A brief sauna session can lift core temperature and make cold starts feel less harsh. Heat exposure thins muscle fluids and lets joints glide with less stiffness. It also boosts skin blood flow so the first minutes outdoors are less of a shock.
Keep the stay short, drink a little water, and dress in layers before stepping out to hold the gained warmth. Move soon after leaving the sauna so the heat does not fade. Prime with five to ten minutes of sauna and then start your warm-up right away.
Deploy Hand and Toe Warmers Early
Disposable toe and hand warmers can slow heat loss from fingers and toes in deep cold. Placing them over thin socks or inside glove liners helps preserve touch and grip. Warm digits stay more active, which keeps blood moving to the rest of the limb.
Activate the packets early so they heat up before the session begins. Avoid direct skin contact and check for hot spots to prevent irritation or burns. Prep your gloves and shoes with warmers and step out only after they are working.
Prefer Nasal Breaths for Softer Air
Nasal-only breathing warms and moistens cold air before it reaches the lungs. Slow inhales through the nose encourage the diaphragm to work and steady the heart rate. The nose also adds a small amount of nitric oxide that can help open airways and vessels.
This limits the bite of icy air and reduces coughing during the first minutes outside. Pair the breathing with gentle arm swings and easy steps to build heat without stress. Start your session with five minutes of nasal-only breathing and calm movement.
Charge Short Hills to Ready Legs
Short hill strides with a quick cadence ramp up heat fast by using large leg muscles. The slight incline reduces pounding on joints while still raising heart rate. Runs of 10 to 20 seconds keep effort sharp without draining reserves.
Walk back down and repeat a few times until a light sweat forms under the layers. Keep the steps short and the posture tall so the stride stays smooth on cold tendons. Begin your cold day workout with a few controlled uphill strides to switch on the engine.