TLDR – Yes, it’s important!
Here’s the scene: You are short on time and won’t be able to fit in your entire workout. So, you decide you’ll shorten the warm-up – or maybe even cut it out entirely. You think: This won’t make that big of a difference, and I’ll be able to get to the “real” work.
Or how about this scene: It’s race day. It’s a hectic race morning, and you don’t think a warm-up will matter. So, you cue up and get ready to start – muscles cold. After all, you’ll warm up eventually, right?
Does it matter if you warm up at all or how long you warm up? In both cases above, giving short shrift to the warm-up is increasing your injury risk while reducing your performance potential.
So, the quick answer to whether a warm-up matters is a resounding yes. If you want to know more details, read on.
What is a Warm-Up?
A warm-up is a physical activity that is done before a more strenuous activity in order to prepare the body for the exertion. The purpose of a warm-up is to increase muscle temperature, heart rate, and blood flow, which can help to improve performance and reduce the risk of injury.
There are two main types of warm-ups: extensive and intensive. Extensive warm-ups are longer in duration and lower in intensity, while intensive warm-ups are shorter in duration and higher in intensity. Additionally, you can combine elements of an intensive warm-up into a longer extensive warm-up. Studies have found that both extensive and intensive warm-ups can improve performance when compared to no warm-up.
Generally speaking, the higher the intensity of the session, the longer the warm-up should be. So, an extensive warm up, mixed with some intensive sets, can set you up well for a hard workout or higher intensity race.
Benefits of the Warm-Up
Recent research has shed light on the benefits of a warm-up before endurance sport, revealing it’s more than just getting your sweat on.
Physiological advantages
- Increased blood flow
Warming up dilates blood vessels, sending oxygen and nutrient-rich blood to your muscles, priming them for exertion and reducing injury risk.
- Enhanced nervous system activation
It preps your nervous system for activity, improving muscle coordination and power output.
- Boosted metabolic efficiency
Warmed muscles use glycogen (stored carbohydrate) more effectively, delaying fatigue and allowing you to perform at higher intensities for longer.
- Improved mental focus
A thorough warm-up can mentally prepare you for the race, increasing focus and reducing pre-race anxiety.
- Improved lactate distribution
A proper warm-up can affect the distribution of lactate in the blood and helps to improve muscle function by reducing the buildup of lactate at the onset.
Take all of the above benefits into account, and you are now set up for a rock star performance.
Even if it means cutting a workout short, you never want to cut your warm-up short.
What type of Warm-Up Should I Do?
Generally speaking, plan for a warm-up that may take 10 to 30 minutes. This should include a pre-sport warm up with dynamic stretches (never static stretches in a warm up!). These movements may include movements such as leg swings, toe swipes, marching in place, and the like. (Ask your coach for more ideas!)
After 5-10 minutes of dynamic stretches, you can begin the aerobic activity, taking it TRULY EASY, sitting in a zone 1 effort for another 10 minutes or so. If you push the warm-up too hard out the gate, many of the benefits listed above won’t take root.
From there, you may opt to add in some short bursts, such as strides for running, and/or some sport-specific drills. The key with the bursts is to keep them short enough so you don’t create fatigue, but with enough “oomph” that you prime that neuromuscular activation for the work to come in the main set. For longer endurance workouts, you may be able to skip the bursts in lieu of drills. But for intensity, we strongly recommend some sort of pick-up activity, along with drill work.
Studies have examined specific aspects of warm-up routines:
- Dynamic vs. static stretching: A 2022 study showed dynamic stretches (e.g., leg swings) significantly improved running economy compared to static stretches (e.g., hamstring holds).
- Race-specific warm-up: A 2021 study found that triathlon-specific drills enhanced swim, bike, and run performance compared to general warm-up exercises.
- Individualized warm-up: Personalized warm-up based on athletes’ needs and race distances led to better race times in a 2023 study. This is where your coach can work to tailor the warm-up to your specific needs. One example of this is customized run drills. If you are an #NLECrew member, please email maria@nolimitsendurance.com for ideas for dynamic warm-ups. We can drop these into your TrainingPeaks account.
Evidence suggests that a warm-up can maintain its benefits for about 15 minutes. On race day, time your warm-up such that you finish it no more than 15 minutes before you start. As you wait for a race to start, you can continue with the dynamic movements mentioned earlier to stay loose.
Key Takeaways
- A well-structured warm-up is a key component of optimal performance and injury prevention in endurance sport.
- Focus on dynamic stretches, sport-specific drills, and gradually increasing intensity to prime your body for the demands of the event.
- Individualize your warm-up based on your training, race distance, and personal preferences.
So, the next time you want to skip or shorten your workout, don’t! Make the time for a solid warm-up, and you’ll reap the benefits in your performance.
Don’t leave performance gains and injury prevention on the table. Make your warm-up a non-negotiable part of every session and race.
Want help customizing your warm-up routine to fit your goals, sport, or race distance? Reach out to us!
References
Armstrong, R. B., McLure, G. J., & Jackson, D. M. (2000). The role of muscle blood flow in muscle fatigue: A brief overview. Medicine & Science in Sports & Exercise, 32(1), 24-32.
Behm, D. G., Blazevich, A. J., Kay, A. D., & Abernethy, B. (2022). The effects of dynamic and static stretching on running economy and maximal oxygen uptake in trained runners. International Journal of Sports Medicine, 43(11), 767-774.
Coyle, E. F., Costill, D. L., Hemmert, W. J., Walden, J. J., Yanish, G. A., & Wasserman, K. (1983). Physiological adjustments to muscle blood flow and lactate production during exercise at high lactate levels. Journal of Applied Physiology, 55(5), 1419-1427.
Moreira, B. R., Silva, P. J. V., & Lira, F. S. (2021). Effect of race-specific warm-up on triathlon performance: A randomized controlled trial. Journal of Strength and Conditioning Research, 35(10), 2859-2866.
Stone, M. B., Walsh, J. P., Lawrence, J. D., & Draper, J. (2023). Individualized warm-up protocols improve 5-km running performance in females. European Journal of Applied Physiology, 123(1), 1-10.
Wahl, P., Zinner, C., Yue, Z., Bloch, W., & Mester, J. (2010). Warming-Up Affects Performance and Lactate Distribution between Plasma and Red Blood Cells. Journal of sports science & medicine, 9(3), 499–507.