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Before a race, you might see seasoned runners at the starting line sprinting or jumping up and down while they wait for go-time.
But your warmup 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 (3.1 miles) such as a Turkey Trot. 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.
1. 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.
2. Keep the warmup simple.
The purpose of a warmup 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 warmup 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 warmup 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.
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