A good warm-up can set the tone for your entire race. A bad one—or worse, none at all—can leave you tight, sluggish, and struggling from mile one.
Warming up shifts you into race mode. It primes your muscles, mind, and cardiovascular system for peak performance. Yet some runners treat it as an afterthought—a rushed routine squeezed in between the porta-potty line and the starting corral. Others go too hard or too early, doing more harm than good.
Whether you’re lining up for a 5K or a marathon, avoiding these six common warm-up mistakes can help your race feel strong and smooth from the very first step.
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Why warming up matters
The goal of a warm-up is simple: to prepare your body—neurologically, metabolically, and mechanically—for the demands of racing. That means increasing core body temperature, activating key muscle groups, improving joint mobility, and ramping up your cardiovascular system gradually.
But it’s not just about “breaking a sweat.” A good warm-up done right reduces your risk of injury and helps you hit your ideal race pace sooner—without the shock of going from zero to maximum effort.
Still, even seasoned runners can get it wrong. Here are six common warm-up mistakes that could be sabotaging your race before it even begins—and how to avoid them.
6 common warm-up mistakes
1. Skipping the warm-up altogether
Whether it’s nerves, poor planning, or the mistaken belief that “the first mile is my warm-up,” many runners start cold. That’s a fast track to a tight stride and a slow start. Especially in shorter races like a 5K or 10K, where the pace ramps up quickly, a proper warm-up helps you hit your rhythm faster.
Even for longer distances, easing your body into effort sets you up to run more efficiently and comfortably from the gun.
2. Going too hard
You’re excited. Your legs feel fresh. And suddenly, your “easy jog” looks like a tempo session. Overdoing your warm-up doesn’t just waste energy—it spikes your heart rate and floods your legs with lactate before the real effort begins.
Think of your warm-up as a ramp, not a launchpad. Stick to a light jog for 10–15 minutes, then add a few strides or drills to get your legs ticking over.
Related: The #1 Rule for Finishing a Race Strong
3. Warming up too early
That solid 20-minute jog you did… 45 minutes before the gun? Not ideal. Warm-ups don’t last forever—your body starts to cool down and lose that prepped edge after about 15–20 minutes of inactivity.
If there’s a long wait between warming up and your start time, do your jog early, but save strides or mobility drills for the final minutes before the race. The goal is to line up feeling switched on, not stale.
4. Doing only static stretches
Still seeing runners sitting on the curb, tugging on their hamstrings minutes before the race? Static stretching (long holds) may feel good, but pre-run, it can decrease power and increase the risk of tweaks. Instead, focus on dynamic movements that mimic the motion of running—leg swings, hip circles, walking lunges, high knees.
These exercises boost blood flow, improve joint mobility, and cue your body for movement. Save the static stretching for after the finish line.
5. Not adjusting for weather conditions
Race-day weather should shape your warm-up. A cold morning? You’ll need a longer jog and extra mobility work to loosen stiff muscles. A sweltering day? A shorter, gentler warm-up helps prevent overheating.
And it’s not just about what you do—it’s what you wear. Layer up, then shed gear close to start time. Use a garbage bag or heat sheet if needed. Keep your body warm, not sweating buckets or shivering.
6. Using unfamiliar warm-up exercises on race day
Race day isn’t the time to debut that new glute activation band circuit or copy someone else’s drill routine. Stick with what you know. Your warm-up should be simple, repeatable, and tailored to how you run best. If you’ve never done A-skips, don’t start now.
If you know that a short set of strides steadies your nerves, build that in. Your warm-up should feel like a ritual, not an experiment.
Related: 35 Common Running Mistakes and How to Avoid Them
Final thoughts
Your warm-up doesn’t need to be complicated—but it should be intentional. Think of it as an essential part of race day.
Start with 10–20 minutes of easy jogging to raise your core temperature. Follow that with dynamic movements—leg swings, skips, lunges—to activate key muscle groups. Aim to finish 5–10 minutes before the gun.
Stick to a routine you’ve practiced. Adjust for the weather. And you’ll start the race feeling primed, focused, and ready to run your best.
