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Pre-race warm-up, often underestimated, is essential to improve performance, prevent injury, and gradually preparing both body and mind for effort.
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Its duration and structure vary with distance, requiring progressive protocols that include complementary exercises to keep muscles active.
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Integrating it into workouts habituates the body and optimizes physical and mental preparation.
How many times have you arrived at the start of a race and immediately entered the grid skipping the warm-up phase? Regardless of your experience and the distance of the race you are about to run, there is often a tendency to underestimate the importance of doing a proper warm-up. Whether it is out of fear of fatiguing the legs or fear of not having enough time, skipping this phase can compromise race performance.
A well-structured warm-up not only helps to achieve better results, but also helps to prevent injuries and approach the race more effectively. It is important that it is sufficiently long and performed in progression, allowing the body to gradually transition from the resting condition to the effort required for competition. Recent studies have shown that longer, more structured warm-up protocols can significantly improve performance, particularly over shorter distances where high-intensity effort is required right away. Introduce these routines into your training to get used to and allow you to find the most effective strategy for race day, making it an integral part of your physical and mental preparation.
The benefits of proper warm-up
1. Facilitates intense efforts
A gradual warm-up allows the cardiovascular system to gradually increase its heart rate and the muscular system to reach optimal temperature. Starting a race without this preparation results in a sudden spike in fatigue, making it more difficult to maintain the planned pace. A progressive warm-up makes the effort more sustainable, reducing the risk of running out of energy too soon.
2. Prevents injuries
Stiff or inadequately prepared muscles are more prone to injury, especially in cold weather conditions. Proper warm-up ensures muscle elasticity and joint mobility, reducing the risk of strains or overstrains.
Duration and structure of warm-up according to distance
5km
Short, intense races such as a 5K require a relatively long warm-up, which can range from 3 to 5 kilometers, at an easy pace. The last 500 meters should include a progression to gradually increase the heart rate. It is also advisable to perform some strides to try to get closer to the race pace and prepare the body for the effort required right away.
10km
Warm up no less than 2 miles, maintaining an easy and steady pace. This preparation is essential for approaching the race at a brisk pace and without sharp increases in fatigue in the first few kilometers.
Half marathon
For a middle-distance race such as a half marathon, 2-3 kilometers of slow running is recommended, approximately 2 minutes slower than the race pace. Short intervals of increasing intensity, alternating faster running with short recoveries, can be added to this phase to prepare the muscles for the race pace.
Marathon
Many people take advantage of the first few miles of the race as a warm-up, especially in highly attended events where the initial pace tends to be slower. However, a short 5-10 minute warm-up can be helpful to “unlock” the legs and better manage pre-race anxiety.
Complementary warm-up exercises
There may be a time gap between the end of the warm-up and the start of the race. To keep your muscles active and warm, perform dynamic exercises such as high skips, running back kicks, and if you have enough space some leg swings. These movements promote joint mobility and help keep the body moving without building up tension.