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How to warm up properly before a 5k race: The essential 5k warm up routine

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A warm up is integral to any race – whether you’re running a 5k, 10k or half marathon. As with any race distance, it’s important to warm up properly before a 5k race to avoid injury and set yourself up for success.

But what exactly should you be doing as part of the warm up before a 5k race? And how do you know you’re doing it properly?

In this guide we’ll explore:

  • Why a warm up is important
  • Benefits of a warm up
  • How you should warm up before a 5k
  • How to warm up properly before a 5k race: The essential 5k warm up routine

Ready?

Let’s go!

warm up properly before a 5k race

Why is a warm up important?

A warm up is important because it prepares your mind and body for the race ahead. You can think of the warm up as the opening act to your run (the main event).

A warm up has three key objectives:

  1. To prevent injury
  2. To get your heart rate up
  3. To get blood flowing to your muscles

A good warm up should leave you energised but not tired.

What are the benefits of a warm up?

One of the warm up’s key benefits is that it prepares your cardiovascular system (the body’s transport system for blood) for the run ahead.

A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles.

Here are some other benefits of a warm up:

  • Enhances muscle performance
  • Helps to reduce muscle soreness
  • Reduces the risk of injury
  • Gets you mentally prepared for the run
  • Improves heart health

warm up properly before a 5k race

How should I warm up before a 5k?

A proper warm up consists of three main parts:

  1. Jogging to get your heart racing
  2. Dynamic stretches to loosen your muscles
  3. Running drills and accelerations to work on your form and technique

Your warm up will vary depending on the race distance and race intensity. Each race distance – whether it be a 5k, 10k, half marathon or marathon – will have its own warm up routine.

When it comes to running a 5k race, many runners want to set off fast from the very beginning.

For this reason, you’ll want your blood circulating as much oxygen as possible, and as fast as possible, in order to replace immediately what is used in those first few minutes of the race.

The key takeaway? The shorter the race, the more critical the warm up is for a successful race.

Dedicate at least 15 minutes to the warm up before a 5k race, especially if you’re aiming to finish the 5k in under 25 minutes.

If you’re planning to pace yourself and run at a steady pace, then dedicate about 5-10 minutes to the warm up before the start of the race.

Related: The essential head to toe guide to running form and technique

warm up properly before a 5k race

How to warm up properly before a 5k race: The essential 5k warm up routine

As discussed earlier, your warm up before running should consist of the following three things:

  1. Jogging to get your heart racing
  2. Dynamic stretches to loosen your muscles
  3. Running drills and accelerations to work on your form and technique

So what does this look like when you want to warm up properly before a 5k race?

Remember one of the simplest 5k race tips, the faster you are looking to run the race, the more time you should dedicate to your warm up.

Here is a sample 5k warm up routine if you want to run a fast 5k:

  • Jogging (5-10 minutes)
  • Dynamic stretches (5-10minutes)
  • Running drills and accelerations (5 minutes)
  • Total warm up time: 15-25 minutes

Here is a sample 5k warm up routine if you want to run a steady 5k:

  • Jogging (5-10 minutes)
  • Dynamic stretches (5 minutes)
  • Running drills and accelerations (optional) (0-5 minutes)
  • Total warm up time: 10-20 minutes

You will find more information about each section of the warm up routine below.

Jogging

Jogging is an integral part of any warm up – whether you’re running a 5k or half marathon.

Start with a steady jog at a leisurely pace for 5-10 minutes to get your heart racing.

Many runners find themselves jogging to the start of a race which can be classified as a warm up.

Don’t feel you have to double up on the jogging when you arrive at the race venue as you may risk tiring yourself out before you’ve even started the race.

Dynamic stretches

Many sources online have highlighted the benefits of a dynamic warm up over a static warm up.

Dynamic stretching is a great way to loosen your muscles before a race.

It is slightly different from static stretching – it isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your run.

A good rule to follow is dynamic stretching for warm up and static stretching for cool down.

Here are some good 5k warm up stretches to try before a 5k race:

  • Forward lunge
  • Side lunge
  • Star touches
  • Standing knee to chest stretch
  • Forward leg swings

Running drills

Running drills are often done as part of a dynamic warm up before a run or race. They are great for improving your running form and performance.

They also strengthen key running muscles, and improve coordination, balance and agility.

Here are some example running drills to include as part of your warm up:

  • Butt kicks
  • High knees
  • A-skips and B-skips
  • Carioca
  • Straight-leg bounds
  • Forward lunge

Accelerations

Accelerating is great for getting you ready for a 5k race. It can also work for longer races like a 10k or half marathon.

Whilst jogging, gradually increase your speed until you reach a sprint at 90% effort, then slow back down again.

A distance of about 60 metres should be sufficient – you don’t want to maintain a sprint for much longer before the race or will you risk tiring yourself out.

More warm up tips:

Caroline Geoghegan
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