PUBLISHED 12/05/2006
When it's cold out, your ligaments, tendons, and muscles take longer to loosen up, so it's good to extend your warmup. I usually recommend walking for three minutes, followed by five minutes of alternating walking and jogging before you ease into your training pace. During the winter, extend your initial walk to five minutes, then alternate walking and jogging for another six to 10 minutes. When it's below freezing, try part of your warmup indoors. If you have a treadmill or you start your run at a health club or near a mall, do as much as you can inside, then head out once your legs feel ready but before you start sweating.
To avoid getting too chilled after a run, keep your cooldown brief: Slow your pace for three to four minutes, then go inside. Take extra layers off and keep moving (walking on a treadmill, through a mall, or just around your house) for another five to 10 minutes before hitting the shower.
