The following are some pre-race warm-ups that you can experiment with to determine which works best for various races and conditions. Try before a few low key race and/or to prepare for Quality Sessions as well.

Easy Running Warm-Up

Easy running warm-ups are a good idea before very long races, especially when the intensity is not too fats; before a second or third race in a track meet or when you haven’t been training very long or hard for the race.

This warm-up involves only Easy running. The amount of running can vary significantly, from as little as 5 to 10 minutes to several miles. Complete the warm-up 5 to 10 mins before the start of the race.

Easy Running + Strides Warm-Up

This is a combination of Easy running, followed by a series of strides (usually 3-6). Strides are relatively fast lasting between 10-40 seconds at a pace you would race for 1,500 meters or 1 mile. If you’re training for shorter races, for instance an 800m race, then incorporate Fast strides which approximate 800m race pace.

Remember that strides, or even fast strides, are not sprints but “controlled fast runs” with light/quick leg turnover. Take at least 60 seconds of recovery (walk or jog) between each stride. Make sure to complete all of the strides at least 10 minutes before the race starts.

Easy-Hard-Easy Warm-Up

  1. One to two miles of Easy running
  2. Some light mobility/drills
  3. A few strides
  4. A 3-minute run at Threshold pace
  5. 15-20 minutes of light movement/relaxation before the start

It’s okay to include a few minutes of light jogging during step 5, like jogging to the start once you’re ready to line up. Keep in mind some workouts you’ve done where maybe the second or third interval felt a little better than the first. Don’t be intimidated to work a bit before the race to ensure you’re prepared to work optimally when the gun goes off.

Race-Pace Running Warm-Up

This warm-up works well for shorter and medium distances when you want to get a feel for the pace you plan to start at.

  1. 10-20 mins of Easy running
  2. Mobility/drills
  3. Strides
  4. 2-3 x 200m at the pace you want to cover the first 400m of the race (full recovery between)

During step 4 imagine being in the race with competitors around you and imagine how easy and comfortable the pace will be once the race begins. Time the warm-up so you have at least 10 minutes of full recovery before the start of the race.

Accelerations Warm-Up

This is similar to Easy + Strides Warm-Up, except this warm-up involves a brief Easy run (5-10 mins) followed by a series of strides of increasing speed. In this warm-up the strides make up the bulk of the preparation. Run each stride over the same stretch and time each starting pretty casually for about 20-30 seconds. Without forcing or making a conscious effort to lengthen your stride or speed up, let each stride be a tad faster than the previous.

Usually, it takes about six strides to feel ready, but sometimes you may need closer to 8-10 to get the feeling you want. Always take at least one minute or enough time to feel rested between each. Allow 10 minutes after the last strides to make final race preparations.

An Acceleration warm-up often works well for runners who are entered in more than one event in a meet, and for runners who regularly include a set of strides in their training schedule.

Be aware that warm-ups that include fast strides as a major part of the warm-up (or the final part) can lead to going out faster than desired in the race unless the race pace coincides with the final stride pace.

Dr. Jack Daniels is a world renown exercise scientist and author of the popular coaching book Daniels’ Running Formula.