Based on nearly two decades of coaching—from Olympic medalists to beginners training for their very first race—this is how I recommend you approach your warm-up for any race up to the half marathon.
As a coach who’s worked with runners of all levels, I’ve seen just how much a good warm-up can impact your race—both in how you perform and how you feel afterward. Whether you’re chasing a PR or lining up for your first race, warming up the right way gets your body ready to race at an optimal level and helps prevent injury.
Why Warming Up Matters
A proper warm-up gradually raises your heart rate, gets blood flowing to your muscles, and helps you transition from rest to race mode. The goal of a warm-up is to not only prime your body but also get you mentally locked in for the race ahead. There’s really no reason not to warm up—it’s been proven to improve performance and reduce the risk of soft-tissue injuries.
Key Components of an Effective Warm-Up
There’s no one-size-fits-all approach, but most warm-ups should include these key pieces:
1. Warm-Up Run (8–20 minutes
)
Start with an easy to moderate run to get your core temperature up and your legs moving. Keep the run based on effort rather than a specific pace—this should feel smooth and in control. Depending on your fitness level, here’s what I recommend. If the temps are higher on race morning, I recommend sticking to the shorter end of the range, as it will take less time to warm up.
Beginners: Aim for 8–12 minutes.
Experienced Runners: 15–25 minutes tends to be ideal.
2. Dynamic Drills and Mobility Work (5–10 minutes)
Follow the jog with movements like leg swings, high knees, butt kicks, skips, and lunges. These drills help improve range of motion and activate the key muscle groups. Think of this as an all-systems check before race start.
3. Strides or Pickups (Optional for beginners)
For most runners, a jog and some mobility work are enough. But if you’ve been training consistently at a higher level, I recommend adding 1–3 short pickups of 30 seconds near goal pace at the end of your jog, followed by 2–3 strides of about 10 seconds to finish. These help bridge the gap between warm-up pace and race pace.
Adjusting Based on Experience Level
Newer Runners: Focus on the basics—an easy jog and a couple of simple drills. You want to feel ready, not worn out.
More Experienced Runners: A full progression with drills and strides will help simulate the intensity of the early race miles and prime your system for the race ahead. Total warm-up time can take up to 50 minutes when you include jogging, mobility, and pre-race drills—especially if you're deliberate about warming up in stages.
Timing Your Warm-Up
Ideally, you’ll finish your warm-up 10–20 minutes before the race starts. But every race is different—some have holding areas or require you to be in the corral earlier.
To adjust, complete your jog and pickups a bit earlier, then save a few of the dynamic drills for the end. This is something we learned at the Olympic and World Championships, where athletes are held longer prior to race start. These drills keep you loose, warm, and ready—and they’re easy to do even in a small space.
Final Thoughts
Everyone’s warm-up looks a little different, but what matters most is that you have a warm-up protocol that you follow. Getting your body primed will help you race more efficiently, reduce your risk of injury, and help you feel your best when the gun goes off.
You don’t have to feel amazing during your warm-up—you just have to feel ready.
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