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Racing in the Cold? Here's How To Warm Up

by Peter Shankman
Thu, 13 Dec 2007 at 4:40 PM

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Baby, it's cold outside. You warming up the right way?

There's a 4-mile race this weekend in Central Park. I guarantee it's going to be one of the most crowded races of the season. Why? Because it's the last chance for everyone to get in their "Nine," to qualify for the 2008 NYC Marathon. So it's gonna be packed.

Problem with it being packed (in addition to your first-mile time going to hell) is that you're going to get all warmed up, only to freeze and have nothing to do while you wait 10, or even 20, minutes in the corral to start. So … a few quick ideas.

You don't go out and start your car and go 100 miles per hour in the first 10 seconds. You shouldn't start all-out on a race without a proper warm-up either. And the colder it is, the more you need to warm up.

Best bet? Before you go to the corral, go to the port-o-potties. Then walk briskly (but don't run) to the starting line. Not to the corral, but to the starting line. Walk alongside the race, so you're not with the crowds. Then walk back briskly to the bathrooms. Then walk to the corral, taking your starting position.

Then simply do this: Every 10 to 15 seconds, stretch. It could be as simple as bending at the waist, or as complex as whatever you do to stretch. Hold it for 10 seconds, then release. Then stand up on your tiptoes; really reach for the sky like a ballerina.

Repeat. The key is to keep the blood flowing, letting the muscles know that more is coming soon.

When the race starts, take small, bouncing steps (if you can) until you hit the timing mats. Then, start running. You're not going to get your best time on the first mile anyway; it's too crowded. So save your energy, running a little below your best until the field opens up, somewhere between eight-tenths of a mile and a full mile. By this time, you're warmed up.

Go get em!

Remember, when you cross the finish line on a winter's day, your body immediately starts getting cold. Don't let that happen. Have a sweatshirt or, better yet, two sweatshirts. Peel off your running shirt as soon as you can (and if you're a woman, as soon as no one's watching) and throw on both sweatshirts. They'll warm you right up.

When you get home, though, don't take a hot shower, despite wanting to. If you can tolerate it, try a cool one. Your body will adapt, and the muscles will stop swelling, preventing pain tomorrow.

If you're out there this weekend, look for me — I'll be the cold one in the New York Harrier's shirt.

Happy training!

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