How to Warm Up Before Cold Weather Runs

Written By Ashley Taylor

(and Why It Matters More Than You Think)


When the temps finally drop in Atlanta, most runners breathe a sigh of relief. No more 90° humid runs or sweat-drenched shoes.

But with cooler mornings comes a new challenge: your muscles, tendons, and joints need more prep time to perform safely and efficiently.

As an Atlanta physical therapist who works with runners year-round, I see a big spike in calf strains, hamstring pulls, and Achilles pain every fall. The good news? Most of these injuries can be avoided with the right warm-up.

Here’s how to make your cold-weather runs stronger, safer, and smoother this season.

Why Warming Up Is Non-Negotiable in Cold Weather

When it’s chilly outside, your body takes longer to increase blood flow and raise your core temperature. Jumping straight into a run, especially at race pace, means your muscles are tight, your joints aren’t lubricated, and your nervous system isn’t fully activated.

That combo = the perfect storm for injury.

A proper warm-up:

  • Increases muscle temperature and elasticity

  • Improves joint mobility

  • Enhances stride efficiency

  • Reduces risk of strains or tendon irritation

Even 5–10 minutes can make a huge difference.

The Ideal Warm-Up for Cold Weather Runs

Here’s my go-to warm-up routine for runners in Atlanta when the mornings dip below 55°F:

1. Start Indoors if You Can

If you’re running early, begin your prep inside. A few minutes of light movement: marching in place, squats, or hip circles. This helps raise your body temp before stepping into the cold.

2. Dynamic, Not Static

Avoid long static stretches before your run (save those for after).
Instead, move through active mobility drills that mimic your running stride:

  • Leg swings (front to back, side to side): 10–15 each leg

  • Walking lunges with a twist

  • High knees or butt kicks

  • World’s Greatest Stretch

3. Drills That Fire Up Your Run Muscles

Once you’re outside, do 2–3 minutes of light jogging or walking, then add:

  • A-skips or B-skips

  • Fast feet or strides (2–3 short accelerations)

These drills activate your glutes and hamstrings, key for efficient, pain-free running.

Bonus Tips for Running in Atlanta’s Cooler Temps

  • Layer up, but don’t overdress. Aim to feel slightly cool at the start; your body will warm up within a mile.

  • Cover your extremities. Gloves and a light ear warmer help maintain comfort so you don’t tighten up mid-run.

  • Post-run matters too. Do light stretching or mobility once you’re back inside to prevent stiffness later in the day.

The Bottom Line

Cold-weather running doesn’t have to mean tight muscles or nagging pain.
With just a few extra minutes of movement, you can boost your performance, prevent injuries, and actually enjoy those crisp Atlanta mornings.

If you’ve been dealing with tight calves, hip pain, or recurring foot discomfort, even after a good warm-up, it might be time for a running assessment or mobility screen.

Ashley Taylor
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