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The Pre-Race Warmup for Running Events

Adam Hodges | December 20, 2012

You’ve put in the training and now you’re ready to toe the starting line for that running event. But one last question remains in your mind: how long should my warmup be? This is an excellent question that rightly assumes that some sort of warmup will be important to getting the most out of your race.

trail runnerThe warmup plays an important role in injury prevention and readies the body for the rigors of a race level intensity. Cold muscles are tight muscles; and tight muscles are more susceptible to strains and tears. A warmup raises the temperature of working muscles. It leads to vasodilation, or the widening of blood vessels, which increases blood flow throughout the body. This sends more oxygen to working muscles to produce energy to fuel your activity. The speed of nerve transmissions increases, along with the speed and force of muscle contractions. And joint mobility and flexibility are enhanced. In short, a proper warmup prepares the body to handle race level intensity from the time the starting gun fires.

As a general rule of thumb, the length of your warmup is inversely proportional to the length of the race. The shorter the race, the longer the warmup should be. In shorter races (or even in intermediate distance races for elite runners), the intensity from the start will be high. To be able to match that intensity from the gun, the engine needs to be fully revved up so it can fire on all cylinders. This requires a warmup that starts early and includes some higher intensity running to raise the heart rate and get the muscles firing at race pace and faster.

In contrast, the longer the race, the shorter the warmup needs to be. In longer races (or even in shorter races for novice runners), the racing distance tends to exceed a day’s typical training mileage. As a result, the intensity from the start is not as great. At these distances, the runner can use the beginning part of the race as an extension of the shorter warmup begun prior the starting gun. This especially applies to marathon racers who need a pre-race routine that provides a light warmup while conserving energy and muscle glycogen for the long effort ahead.

Regardless of the distance to be raced, I like to be at the race site at least an hour before the start. Even if you don’t need a full hour to warm up, this will ensure you have time to take care of pre-race logistics such as checking in and taking care of your bib number, timing chip, toilet stops, etc. It really is amazing how fast time flies in the hour before a race. This is where a rehearsed routine will help you make the most of that time.

Below are some sample pre-race warmup protocols. Choose one that works best for the distance you will be racing, your experience level at that distance, and the amount of time you are afforded prior to the race.

Full Pre-Race Warmup Protocol for Shorter Races (e.g. 10K, 5K, 3200m, 1600m, 800m)

60 minutes prior 3-5 minutes muscle activation exercises
55 minutes prior 3-5 minutes dynamic stretching, leg swings
50 minutes prior 10-15 minutes easy running at warmup pace
35 minutes prior 5 minutes loosening skips and skipping drills
30 minutes prior Use toilet (if needed), take off warmups, put on racing singlet/shoes
20 minutes prior 4 x 100m strides with 90 seconds jog between
10 minutes prior Easy jog to starting area
5 minutes prior Calm walk to starting line, shake out legs to stay loose on the line

Full Pre-Race Warmup Protocol for Longer Races (e.g. Half Marathon, 15K, 10K)

60 minutes prior 5-10 minutes easy walking
50 minutes prior 3-5 minutes muscle activation exercises
45 minutes prior 3-5 minutes dynamic stretching, leg swings
40 minutes prior 5-10 minutes easy running at warmup pace
30 minutes prior Use toilet (if needed), take off warmups, put on racing singlet/shoes
20 minutes prior 5-10 minutes loosening skips and skipping drills
10 minutes prior Easy jog to starting area
5 minutes prior Calm walk to starting line

Basic Pre-Race Warmup Protocol for Shorter Races (e.g. 15K, 10K, 5K)

30 minutes prior 10-15 minutes easy running at warmup pace
15 minutes prior 5 minutes loosening skips, dynamic stretching, leg swings
10 minutes prior 2-3 x 100m strides with 90 seconds jog between
5 minutes prior Calm walk to starting line

Basic Pre-Race Warmup Protocol for Longer Races (Marathon, Half Marathon)

30 minutes prior 5-10 minutes walking
20 minutes prior 5-10 minutes easy running at warmup pace
10 minutes prior 5 minutes loosening skips, dynamic stretching, leg swings
5 minutes prior Calm walk to starting line

Bare Bones Pre-Race Warmup Protocol for Late Arrivals

15 minutes prior 5-10 minutes easy running at warmup pace
5 minutes prior Calm walk to starting line

If you show up late to the start, don’t fret. In such cases, make the most of your time with the bare bones warmup and use the first part of the race as an extension of that warmup. This means you may need to adjust your race strategy a bit. Instead of going out at race pace, ease into that pace gradually after the first mile or so. You may even surprise yourself with a faster than expected performance due to the restraint you show in those early miles of the race.

The bottom line is that a good pre-race warmup gets your blood pumping and produces a light sweat. Find a routine that works for you and ritualize it before your races. This will lower pre-race anxiety and ensure you step on the starting line prepared for a good effort. Good luck, and remember to have fun!

Filed Under: Training Tips Tagged With: Racing, Run

Adam Hodges

About Adam Hodges

Adam Hodges, PhD, is a trail runner, multisport athlete, and coach with credentials from USA Triathlon and the American College of Sports Medicine. In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. He began running in his youth and enjoys passing on the knowledge and experience he has gained over the years to both new and experienced athletes seeking to maximize enjoyment, competitiveness, and longevity in the sport.

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