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 lining up for a 5K or full marathon, it’s critical to warm up. Warming up will 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!
Purpose
A good warm-up 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. It’s 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.
Warm-Ups for Race Distance
Your warm-up 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 warm-up 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 warm-up 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 warm-up. But even then, moving your body beforehand helps shake out stiffness and calm pre-race jitters.
Find What Works for You
One warm-up 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 warm-up strides can help get you in the zone. If you’re just there to have fun and finish strong, your best bet for starting off feeling good? A light warm-up routine.
For specific tips warming-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.