Runner’s World January 2007
By Jeff Galloway
Q & A
Q: Should I change my warm-up and cool down in colder weather?
A: When it’s cold out, your ligaments, tendons, and muscles
take longer to loosen up, so it’s good to extend your warm-up.
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 ten minutes. When it’s below freezing, try part of
your warm-up 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 cool down brief:
Slow your pace for three to four minutes, and then go inside. Take
extra layers off and keep moving (walking on the treadmill, through
a mall, or just around your house) for another five to ten minutes
before hitting the shower.
Let the Good Times Roll
Feeling good? Extend a great run with one of these two strategies:
1.) Go longer. Ease off the pace a bit and add a half a mile loop
to the end of the run. Then run a second loop- and maybe a third.
Adding short loops allows you to add distance without taking you
too far away from home base. And running loops at a slightly slower
pace will virtually ensure that you’ll feel good for at least
an extra mile or two, continuing your enjoyment.
2.) Go Stronger. At the end of a run, find the nearest hill. Jog
up very slowly, then enjoy the pull of gravity as you “glide”
down- keeping your feet low and only lightly touching the ground.
While you will naturally speed up on the downhill, you should actually
reduce the energy you’re expending and just let the slope
do its work. Two to four repeats will allow you to finish still
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