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  • Dr. Norbert Martin, DPT

The Ultimate Guide to Warming Up for a 5k Race

By Dr. Norbert Martin, DPT


People running a 5k race in the streets

Running is an enjoyable activity that can improve your physical and mental health. A 5K race, which is equivalent to 3.1 miles, is a great way to challenge yourself and test your endurance. However, proper preparation is key to ensuring that you have a safe and successful race.


If you're planning to run a 5k race, you might be wondering how to prepare your body for the challenge. Warming up is an essential part of any running routine, but especially important before a race. A good warmup can help you prevent injuries, improve your performance, and boost your confidence.

But what does a proper warmup look like? How long should it last? What exercises should you do? In this blog post, we'll answer these questions and more. We'll also share some tips and tricks to make your warmup fun and effective.



Why Warm Up?

Warming up is not just a matter of preference or habit. It has many benefits for your health and performance, such as:

  • Increasing your blood flow and oxygen delivery to your muscles, which helps them work more efficiently and reduces fatigue.

  • Raising your body temperature, which improves your muscle elasticity and joint mobility, and lowers the risk of strains and sprains.

  • Activating your nervous system, which enhances your coordination, reaction time, and focus.

  • Preparing your mind for the race, which reduces stress and anxiety, and increases your motivation and confidence.



How Long Should You Warm Up?

There is no one-size-fits-all answer to this question. The length of your warmup depends on several factors, such as:


  • Your fitness level: If you're a beginner or have a low level of fitness, you might need a longer warmup to get ready for the race. If you're an experienced or high-level runner, you might need a shorter warmup to conserve your energy.

  • The weather: If it's cold or windy outside, you might need a longer warmup to raise your body temperature and prevent hypothermia. If it's hot or humid outside, you might need a shorter warmup to avoid overheating and dehydration.

  • The race distance: If you're running a shorter race, such as a 5k, you might need a longer warmup to reach your optimal pace and intensity. If you're running a longer race, such as a marathon, you might need a shorter warmup to save your glycogen stores and endurance.

As a general rule of thumb, you should aim for a warmup that lasts between 15 to 30 minutes before a 5k race. However, you should always listen to your body and adjust accordingly.



What Exercises Should You Do?

A good warmup consists of three main components: dynamic stretching, running drills, and strides. Here's how to do each one:

  • Dynamic stretching: This involves moving your joints and muscles through their full range of motion in a controlled manner. Dynamic stretching helps you loosen up your muscles and joints, improves your flexibility and mobility, and prevents stiffness and cramps. Some examples of dynamic stretches are leg swings, arm circles, hip rotations, lunges, squats, etc. You should do about 10 minutes of dynamic stretching before running.


  • Running drills: These are exercises that mimic the movements of running and help you improve your form, technique, posture, balance, coordination, etc. Running drills also help you activate your muscles and nervous system for the race. Some examples of running drills are high knees, butt kicks, skipping, bounding, etc. You should do about 5 minutes of running drills before running.


  • Strides: These are short bursts of speed that gradually increase from jogging to sprinting over about 100 meters (about the length of a football field) or 300 ft. Strides help you warm up your cardiovascular system, increase your blood flow and oxygen delivery to your muscles, and prepare your body for the race pace and intensity. You should do about 5 to 10 strides before running.



Tips and Tricks

Here are some additional tips and tricks to make your warmup more effective and enjoyable:

  • Start slow and easy: Don't rush into your warmup or try to do too much too soon. Start with gentle movements and gradually increase the intensity and speed as you go along.

  • Follow the RPE scale: RPE stands for Rate of Perceived Exertion and is a way of measuring how hard you're working on a scale from 1 to 10. For example, 1 is very easy (like sitting on the couch), 5 is moderate (like brisk walking), and 10 is very hard (like sprinting). You should aim for an RPE of about 3 to 4 during your warmup (like jogging or cycling).

  • Hydrate well: Drink plenty of water before and during your warmup to stay hydrated and prevent dehydration.

  • Dress appropriately: Wear comfortable, breathable, and weather-appropriate clothing and shoes for your warmup. You don't want to feel too hot or too cold during your warmup.

  • Listen to your body: Pay attention to any discomfort or pain during your warmup and adjust accordingly. Don't push yourself too hard or ignore any warning signs of injury.

  • Visualize success: Use your warmup as a time to mentally prepare for the race. Imagine yourself crossing the finish line, feeling strong and accomplished. This can help boost your confidence and motivation.


Warming up is a crucial part of any running routine, especially before a 5k race. A proper warmup can help you prevent injuries, improve your performance, and boost your confidence. Remember to include dynamic stretching, running drills, and strides in your warmup, and adjust the length and intensity based on your fitness level, weather, and race distance. With a good warm-up and some mental preparation, you'll be ready to tackle your 5k race with confidence and success.


In the words of Jesse Owens, “I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” So, lace up your shoes, hit the pavement, and enjoy the journey!


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