But your warm-up routine can be simple, especially if you are relatively new to running and are planning to walk or jog a shorter distance or a 5K race. The goal is to make the experience easier and more comfortable.
The Washington Post asked experts what you need to do – and not do – to warm up before running. Here’s what they said.
Don’t bother with stretching before your run
Although you might assume that static stretching – holding a pose to stretch the muscles – is the way to go, it’s not usually recommended before a race unless it’s needed to help a runner with limited range of motion or flexibility. There are almost no performance benefits for novice runners, and it may be counterproductive for competitive runners, as research shows it can create a short-term reduction in maximal strength and power, which is more relevant for sprints than 5Ks.
Instead, research suggests you should warm up with dynamic stretching – movements such as jumping jacks or high knees, which is a cardio move in which you stand with feet shoulder-width apart and lift your knees high to the chest.
“Save static stretching for after the race,” said Duane Knudson, a professor in the Department of Health and Human Performance at Texas State University. At that point, you are warmed up and static stretching can help you maintain flexibility and stretch out sore muscles.
Keep the warm-up simple
The purpose of a warm-up is to gradually increase cardiovascular circulation and muscle temperature to prepare the body for physical activity. Numerous studies show this increased blood flow is important for our muscles to help with flexibility and reduce the risk of injury, among other things. And the gradual rise in heart rate reduces stress on the heart during the race.
“If we’re not elevating the heart rate before the start of the race, and then they say ‘Go!’ and there’s a huge spike in heart rate – especially with novice runners – they’re going be out of breath. By elevating the heart rate for a very short period of time, there’s not a big surprise once the race starts,” said Eric Orton, an endurance coach.
If you are a more experienced runner, the prerace warm-up could include a 45-minute walk or a walk-run combination from the car to the starting line. If you are a novice runner, a 10- to 15-minute brisk walk should be enough, Orton said. Once you arrive at the race, try to find a spot in the back of the crowd and do some short pickup drills, which are warm-up movements that can include running for 20 to 30 seconds and resting for 90 seconds, then repeating the set four to five times, he said. If there is no room to run, you can jog in place, but make sure you are working hard enough to raise your heart rate, he said.
If walking and talking with friends throughout the race, rather than running, is more your speed, you can simply march in place before the race starts or warm up during the race. Use the first half-mile to a mile to get your blood pumping and then gradually increase your pace, Orton said.
“For those coffee-walkers, great,” he said. “Give yourself the permission to be excited about what you’re doing, and the warmup will just help you be more comfortable during the race.”
Ease into the race
People at the front of the starting line are likely to run faster, so if you want to walk, jog or race at a more casual pace, consider positioning yourself near the back of the pack, said Malachy McHugh, director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Northwell Health.
If you’re new to racing, take it slow. Running that first kilometre very fast can lead to fatigue that you’ll be fighting the rest of the race, he said.
What else you should know
Particularly in cooler weather, it may be tempting to bundle up, which can cause you to overheat during the race. Dress in multiple layers such as a T-shirt, fleece and jacket. But once you arrive at the race location, do a pre-warmup – a brisk walk, jumping or jogging in place – and once your body heat rises, shed layers until you feel comfortable, Orton said.
Keep your heart rate up with warm-up activities until the race so you don’t get cold, he said.
The bottom line
A warm-up routine can be as simple as a brisk walk, which can make a casual fun run more comfortable and pleasurable.
