We all know the importance of proper warm-ups in general. But what does it look like to warm up for race day? Let’s talk about why and how to warm up well to meet your racing goals.
You’ve picked your outfit, pinned your bib, and triple-checked your playlist. You’re ready to go – almost! Have you planned your warmup? Whether you’re toeing the line for a 5K or gearing up for a half marathon, warming up is a critical element to help your body perform better and reduce your risk of injury. And let’s be honest—nobody wants to feel stiff, sluggish, or breathless right out of the gate!
A good warmup gradually gets your heart rate up, increases blood flow to your muscles, and prepares your joints for the movement ahead. It also gives you a few precious minutes to get your nerves under control and mentally lock in. Think of it as a bridge between sleepiness and speed—a way to ease your body from standing still to race-ready, especially on chilly mornings or if you’ve had a long car ride to the starting line.
Your warmup doesn’t have to be long or complicated, but it should be intentional. For shorter races like a 5K or 10K, where the pace is faster and your body has less time to ease into things, the warmup becomes even more important. A brisk 5-10 minute jog followed by a few dynamic stretches—like leg swings, walking lunges, and arm circles—can help loosen everything up. Add in a few 20-30 second strides (short bursts of near race pace) to remind your legs what quick turnover feels like.
On the flip side, if you’re running a longer race like a half or full marathon, your warmup might be more about conserving energy than revving the engine. In this case, a short 5-minute walk or slow jog, some dynamic movements, and light stretching can be plenty. Since the early miles of longer races are often run at a more conservative pace, the race itself acts as an extended warmup. But even then, moving your body beforehand helps shake out stiffness and calm pre-race jitters.
One warmup doesn’t fit all, and it’s okay to experiment to find what works for your body. If you tend to feel tight or heavy in the first mile of a race, try giving yourself a little extra time to warm up. It’s your chance to prep your body, quiet your mind, and send a little love to those legs before they carry you through every mile. And if you’re racing for a PR, those warmup strides can help get you in the zone. If you’re just there to have fun and finish strong, a light warmup routine is still your best bet for starting off feeling good.
For specific tips on how to warm up according to your selected race distance and goals, check out this helpful article from Runner’s World. Warming up isn’t just something elites do—it’s a simple, smart habit that helps every runner, no matter your pace or experience, start strong and finish proud.