How (and why) to properly warm up for running

If you’ve ever started a race (or any run for that matter) and shortly into it felt like it’s a struggle, then the chances are that you’ve just overshot things a little and your body is playing catch-up. To avoid this feeling, a warm up that eases you into your run will go a long way. This means though that the more intense your planned run or race, the more you need to warm up.

For an easy run

I would always recommend starting with a slow jog to gently elevate your heart rate. Around 5 minutes is sufficient. You can then perform a few leg swings back and forth and from side to side, as well as some lunges, and provided that it’s just an easy run then this should be enough to then get going.

For a workout

Follow the above but once the dynamic movements are done, perform 3-4 strides where you accelerate up to around 90% effort (around 3k/mile pace) for 10-15 seconds, hitting your top speed for around 2 seconds before backing off. This will prime your body for the workout to follow.

For a race

Racing requires a more vigorous warm up. It may seem counterproductive to spend energy before a race. Think of it instead as releasing energy you’ll be able to deploy later, in good measure. I really like the warm-up prescribed by Tom ‘Tinman’ Schwartz. It’s best done so that you finish it with 20-30 minutes to spare before your race starts. That way you get the benefit of the activation without any lingering fatigue. It goes as follows:

• Warm up jog (5-10 minutes)
• Run at tempo effort, somewhere between your half marathon and marathon pace (5 minutes)
• Recovery jog (1 minute)
• Race pace 100m strides (5 x 30 seconds with 50m recovery jog)
• Sprints (5 x 10 seconds with 20 seconds recovery jog)

Try it before your next race. You may not feel amazing during the warm up. That’s fine. Better the cobwebs go now than in the first kilometre.