How to Warm Up on a Trail Run
- 1). Try to choose trails that begin on level terrain.
- 2). Dress appropriately for the weather. If it's cool out, dress in layers and wear a hat and gloves.
- 3). Start out slowly. Walk for the first 5 minutes, especially if the trail is steep at first.
- 4). Stretch your arms and shoulders as you walk. Swing your arms in circles to get the blood circulating.
- 5). Pick up the pace as you go. After 5 minutes, break into an easy jog.
- 6). After 5 minutes of jogging - when your muscles are warm - pull over and stretch.
- 7). Stretch for at least 10 minutes. Focus on your calves, quadriceps, hamstrings and anything else that feels tight.
- 8). Begin jogging again. Increase your speed gradually until you hit your preferred running pace. Shed layers as your body temperature rises.
