Warming up is especially important during winter months. Starting out cold for a run in chilly conditions can make your joints extra vulnerable to injury, says coach Dennis Barker. Cold tendons and ligaments are tight and less elastic, making them more prone to tiny tears and inflammation. This quick and easy head-to-toe routine will release tension in your upper body, and improve circulation and promote flexibility in your lower body. Do it before every run.

Arm Rotations

Do 10 arm circles, moving in a forward direction. Repeat, circling your arms backward. Then, swing your arms back and forth across the front of your body.

Ankle Rotations

Raise one foot up onto tiptoes. Rotate the other foot’s ankle in a circle 10 times. Then repeat in the other direction.

Head Rotations

Lower your head to your chest. Then slowly roll your ear toward one shoulder, and continue the motion, making a full circle. Do 10 circles, then repeat in the opposite direction.

Trunk Twisters

Standing with your feet shoulder-width apart, bend at the waist so that your upper body is parallel to the floor. Rotate your torso in a full circle 10 times, then repeat in the opposite direction.

Knee Circles

Stand with your feet a few inches apart and your knees touching. Keeping them together, slowly rotate your knees in a circle. Complete 10 circles, then repeat in the opposite direction.

Leg Swings

Holding a chair for balance, swing one leg from side to side and then front to back, completing 10 swings in each direction. Repeat on the opposite leg.

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