Proper Warm-up Before a Competition: Why Warm-up is Not Necessary for Every Run!

Warming up before a running competition is key to getting the best out of your body.

But did you know that not every race distance requires the same warm-up? While sprinters and middle-distance runners have extensive warm-up rituals, many recreational runners skip it almost entirely for marathons.

Why this is the case and how to optimally adjust your warm-up to the respective distance can be found in our comprehensive guide on HDsports. Let's take a closer look at why proper warm-up is especially essential for shorter distances and which mistakes you should definitely avoid.

Benefits of Warming Up Before Competitions

The warm-up before "intense" runs is often underestimated, even though it is of enormous importance for physical performance and injury prevention. Proper warming up prepares your body optimally for the upcoming effort. There are four main benefits of a structured warm-up:

• Increased body temperature: Your muscles work more efficiently when warm. This increases reaction speed and improves muscle contraction. Especially important for sprinters and middle-distance runners.
• Improved blood circulation: A targeted warm-up ensures more blood flows to the muscles, improving oxygen supply and increasing energy production.
• Optimal joint lubrication: Your joints become more flexible due to synovial fluid, which enhances mobility and reduces the risk of injury.
• Mental focus: A good warm-up routine also helps you get mentally ready for the competition, reduce nervousness, and concentrate.

Although every runner benefits from a good warm-up routine, the necessity strongly depends on the distance and intensity of the race. For intense, short runs, it is essential to bring the body into an optimal state, while for longer, less intense runs, warm-up is often less critical or can even be skipped.

Which Race Distances Require Warming Up?

The question of whether and how long to warm up before a competition depends heavily on the distance. As a rule: the shorter and more intense the distance, the more important the warm-up. But why is this the case?

Sprint and Middle Distance

Sprinters and middle-distance runners deliver peak performance in a very short time. The intensity is extremely high, which is why the body must be perfectly prepared for this competition. In this case, the warm-up can or should last 30 minutes or longer. It includes jogging, easy acceleration runs, running drills, "dynamic" stretching (swing exercises), and sprints to stimulate the cardiovascular system and prepare the muscles for explosive power.

Long-Distance Running and Marathon

Long-distance runners, on the other hand, often start at a significantly slower pace. This means that the body has the opportunity during the first kilometers to gradually adjust to the load. A comprehensive warm-up is therefore less important. Many marathon runners start their race almost "cold" to save energy for the later phases of the run.

The warm-up process strongly depends on distance and performance level. More on this below in our table.

100 km Ultramarathon

For ultrarunners, warming up is almost irrelevant. These races last several hours or even days, and the load is moderate from the start. In this case, the focus is on long-term energy conservation. A short, light warm-up is often sufficient, if it is done at all.

Why Do Recreational Runners Barely Warm Up for Marathons?

Many recreational runners wonder if they need to warm up before a marathon or half marathon. The answer is often: not necessarily. But why?

Unlike sprints or shorter, intense runs, recreational runners usually start marathons at a relatively slow pace. This "easy start" often already functions as a natural warm-up. The body has enough time during the first kilometers to adjust to the upcoming effort.

Many marathon runners thus save their energy for the critical phases of the race. An extensive warm-up could even be counterproductive, as it consumes energy needed later in the race. Therefore, for recreational runners: if you run the marathon without time pressure, a comprehensive warm-up is not necessary.

What Should the Warm-up Process Look Like?

How you optimally prepare for a run depends heavily on the distance and your fitness level. Here is an overview of the ideal warm-up process for various distances:

The warm-up duration also strongly depends on the performance level. The higher the performance level, the longer the warm-up process usually is.

For well-trained recreational runners, the following routine is recommended for race distances between 5 km and half marathon:

• Up to 15 minutes easy jogging
• 5 to 10 minutes running drills
• 3 to 6 acceleration runs (max. 100 meters each)

An alternative to acceleration runs for short races (up to 10 km) is a tempo run of about 800 meters (5 km race) to 1,500 meters (10 km race), at the planned race pace.

Why Static Stretching is Not Recommended

It is common to see runners performing static stretches before a race. However, studies have shown that static stretching before intense runs is rather counterproductive. It can slow down the muscles and even increase the risk of injury. Especially for short race distances, static stretching is a strict no-go.

In static stretching, you hold a position to lengthen the muscle. This may be useful after a race for recovery, but before the run, it can impair explosive muscle power. It is better to focus on dynamic stretching, where muscles are activated through controlled movements.

Before Which Training Sessions Should I Warm Up?

Even during training, runners often ask: Do I need to warm up every time? The simple rule is similar to competitions: For intense sessions, warm up. For easy base runs, start relaxed (about 10-30 seconds slower than planned pace).

When to Warm Up?

• Interval Training: Extensive warm-up is important to prepare muscles for high loads, similar to race examples above.
• Tempo Runs: Targeted warm-up is also recommended to minimize injury risk.
• Base Runs: For easy long runs, warm-up is not strictly necessary. The body gradually adjusts during the first kilometers.

Dangers of Skipping Warm-up

Many runners underestimate the dangers associated with skipping warm-up. Without adequate warm-up before intense activities, the risk of injury increases, as muscles are cold and less flexible. Common injuries include:

• Muscle tears
• Overstretching
• Joint problems

Not only is injury risk a problem. A body that is not properly warmed up can deliver less performance. The cardiovascular system works less efficiently, muscles respond slower, and explosive power is reduced. Therefore, warm-up is mandatory before short races and intense training sessions.

Summary