Running News Daily

Should you warm up before your marathon?, Two-time Canadian Olympic marathoner Reid Coolsaet says a warmup is a good idea, but you don't want to overdo it

Most runners understand the purpose of warming up before a race, but should you be doing a warm up before your marathon?

The warm-up is intended to prepare your muscles for performance by increasing your core body temperature, which speeds up the supply of oxygen to your muscles. This procedure increases blood flow to the working muscles, so they are ready for the effort, and reducing the risk of injury.

A warm up requires energy, and for shorter races like 5K or 10K, running out of energy is not a concern, since the race is too short to risk running out of glycogen (stored carbohydrate). But when you’re preparing to race for three-to-four hours, it’s vital to conserve as much energy and glycogen as you can.

Two-time Canadian Olympic marathoner (2012 and 2016) and head coach of CoolsaetGo Reid Coolsaet says a warm up is a good idea, but don’t overdo it.

“You want to run enough before the race to hit your race pace off the start line,” says Coolsaet. “For most, five or 10 minutes of running and a few strides is plenty.”

Most runners will be running at their warm-up pace for the first five or 10 minutes into the marathon as it is.

“If you go out for anything longer than 10 minutes, it is likely that you will regret that 20-minute warm up at kilometer 40.”

Another thing Coolsaet also mentioned is to leave enough time between your warm up and the start of the race to negotiate porta-potty lines. The last thing you want is to have GI issues only 10 kilometers into the race.