When the temperatures drop, squeezing in an adequate warmup is key to preventing injury and having a good run. Although walking briskly for five minutes is a great way to warm up, it's not exactly the most exciting activity. Here are three fun and challenging moves you can do inside, which is nice if it's chilly, before heading out for a jog.
- Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
- With you core engaged, bring your right foot forward, bending the knee and putting weight on the ball of your foot.
- Quickly switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.
- Start by moving consistently for one minute without stopping. Pick up your pace as you get used to the movement.
- Begin sitting on your butt with your hands planted eight inches behind you. Bend your knees, and place your heels about a foot away from your backside. Make sure feet are hip-distance apart.
- Inhale, and lift your hips off the ground so your torso is parallel with the floor and your arms are straight (bridge). Your hands should be directly underneath the shoulders and your ankles underneath the knees. Lower your head behind you to increase the stretch in your chest and neck.
- Hold for a complete breath, and then, keeping your arms straight, exhale to lower your hips and straighten out the legs, keeping your hips hovering above the floor. Engage your abs, and try to keep the spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into bridge position.
- Do 15 reps, flowing from one position to the other, pivoting on your hands and heels.
- Standing upright with your feet together, take a controlled step forward with your right leg. Bring your left arm forward for balance.
- Lower hips toward the floor, and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
- As you raise back up, push off with your left foot, and bring it forward to your right foot; switch the positioning of your arms. This completes one rep.
- Next, step forward with your left leg and repeat.
- Do 15 reps.