Race morning is electric. There’s nothing quite like the buzz of the start line. The nerves, the excitement, the smell of coffee in someone’s hands who absolutely should not be holding coffee right now.
But here’s the thing: how you spend the 20–30 minutes before the gun goes off matters just as much as the training you put in over the past 12 weeks. A smart warm-up protects your Achilles tendon and calf muscles, primes your body to run efficiently from the first step, sets you up to finish strong, and recover faster afterward.
Whether this is your first 5K or your fiftieth marathon, this guide is for you.
Why Your Warm-Up Actually Matters
We’ve heard it plenty of times: “I’m taking it easy today, I don’t need to warm up.”
Which, as running specialist physical therapists, that line makes our PT brains twitch a little.
Here’s the truth: your body doesn’t care how casual your intentions are. Cold muscles and tendons are stiffer, less responsive, and far more vulnerable to strain. The Achilles tendon in particular needs to be warm and pliable to function as the elastic spring it’s designed to be. Skip the warm-up, and you’re asking that spring to perform without ever winding it up.
A proper warm-up helps you:
- Start strong — feeling loose, confident, and ready from mile one
- Run negative splits — progressively picking up pace as the race goes on (hello, PRs!)
- Recover faster — so you’re back out running sooner, not nursing an injury on the couch
The goal isn’t just today’s race. It’s keeping you running all year and beyond.
The 4-Step Race Warm-Up
Step 1: Dress for the Warm-Up, Not the Weather
“Be bold, start cold.” This one trips up a lot of runners. When you arrive at the start line, you should feel comfortably chilly. Not bundled up, not underdressed.
A good rule of thumb: dress as though it’s 15–20°F warmer than the forecasted temperature. Your body generates significant heat while running, and you’ll be shedding layers as you go.
Example: If race-time temperature is 50°F, dress as if it’s 65–70°F.
Pro Tip: Show up in layers. For a lot of Alaska races, that could look like a headband, long-sleeve shirt, shorts, and gloves. By the time you’ve finished your warm-up, the long-sleeve and gloves come off.
Step 2: Walk on Your Toes (Yes, Really)
Your first priority is getting blood flow into the Achilles tendon and calf muscles. These structures need to be warm and activated before any running begins. Cold tendons behave like a taut rope; a warm one acts like a coiled spring.
Here’s what to do:
- Walk on your toes for 3–5 minutes
- Follow with 20 heel raises on both feet
And an important note: do NOT stretch your calves or Achilles tendon before the race. I know it feels like the right thing to do, but static stretching before running actually reduces the tendon’s ability to load and recoil efficiently. Save the stretching for after. (Read more: To Stretch or Not to Stretch)
Step 3: Agility Drills to Wake Up Your Whole Body
Now we’re getting into it. This is where you bring your entire lower body online and start moving the way your body will need to move in the race.
Work through this sequence:
- Hip openers (forward and backward circles). 5 reps each leg
- Double-leg bouncing hops. 10 reps
- Lateral skater hops. 10 reps each direction
- Quick feet forward on your toes. 10 reps
- Quick feet laterally on your toes. 10 reps each direction
- High knees (chest tall). 10 reps each leg
- Straight-leg kickbacks (chest tall). 10 reps each leg
- Skipping with emphasis on toe push-off. 2 x 30 seconds
- Small side-to-side bouncing on your toes. Continue until the race starts
The goal here is to feel springy, awake, and athletic. By the time the starting gun fires, you should feel ready. Not stiff, not sluggish.
Step 3: Agility Drills to Wake Up Your Whole Body
Now we’re getting into it. This is where you bring your entire lower body online — from hips to toes — and start moving the way your body will need to move in the race.
Work through this sequence:
- Hip openers (forward and backward circles). 5 reps each leg
- Double-leg bouncing hops. 10 reps
- Lateral skater hops. 10 reps each direction
- Quick feet forward on your toes. 10 reps
- Quick feet laterally on your toes. 10 reps each direction
- High knees (chest tall). 10 reps each leg
- Straight-leg kickbacks (chest tall). 10 reps each leg
- Skipping with emphasis on toe push-off. 2 x 30 seconds
- Small side-to-side bouncing on your toes. Continue until the race starts
The goal here is to feel springy, awake, and athletic. By the time the starting gun fires, you should feel ready. Not stiff, not sluggish.
Step 4: Easy Jog. Tune In to Your Mechanics
Once you’re moving, resist the urge to match pace with whoever’s beside you. The first few minutes of a race are not the time to compete. They’re the time to dial in.
Focus on four things:
- Chest tall, shoulders back: Good posture drives everything
- Power from your glutes: Think about pushing back with your hips, not just lifting your knees
- Foot landing under your hips: Soft contact, not a heavy heel strike
- Breathe and run happy: Seriously, this matters more than you think
Check in on these cues periodically throughout the race. The more automatic good mechanics become, the more efficient (and injury-free!) your running will be. (Read more: Perfect Your Running Mechanics
Post-Race: You Did It!
Crossing that finish line? That’s what all the work is for.
Give yourself credit for showing up prepared. Runners who warm up well don’t just race better, they recover better too. Your body will thank you!
