Let me ask you: is your warm-up routine really setting you up for success? Do you feel your current warm-up is priming you for your best performance?
After reading this, you might rethink your approach. New research suggests that some of the most popular warm-up routines might not only be ineffective—they could actually be slowing you down.
But don’t worry, I’ve found a study that outlines a simple 5-minute warm-up routine with promising benefits, like improving your running efficiency and making you feel less tired. In other words, it helps you run faster without wearing you out.
In this article, we’ll dive into what this magic warm-up routine involves, whether it’s suitable for all running conditions, and how it compares to other routines.
And while we’re at it, we’ll discuss which warm-ups can help reduce the risk of injury.
Let’s get started!
Warm-Ups to Run Faster Without Getting Tired
Sports scientists have long studied warm-ups and their benefits, which include:
- Improving muscle and joint mobility
- Enhancing metabolic and nerve conduction rates
- Increasing blood flow and oxygen consumption
- Mentally preparing you up for the workout ahead
However, these general benefits might not fully apply to recreational runners, who have unique training needs. For instance, a typical week might include short recovery runs, 20-40-minute tempo runs, intense yet brief workouts like strides and hill sprints, and a longer weekend run.
Looking at this diverse schedule below, it’s clear that each type of workout requires your body to prepare in different ways, meaning the warm-up needs vary.
To make the study I’m about to discuss easier to understand, I’ve categorized the warm-ups as follows:
- Endurance runs >60 mins
- Easy runs
- Hard effort 15-30 mins
- Max effort <10 mins
Let’s kick things off with the longer runs that last over 60 minutes…
But first, if you’re trying out new warm-up techniques to get faster, why not see if your morning brew can help too? Check out Can Coffee Make You Run Faster? to discover how caffeine might just give you that extra edge!”
Research on Warm-Ups for Running Over 60mins
In the study titled “Effects of Static Stretching on Energy Cost and Running Endurance Performance,” researchers investigated the impact of static stretching on running endurance.
They had 10 runners perform five static stretches—hamstring, calf, hip flexor, quadriceps, and glutes—each held for 30 seconds across four sets.
After these stretches, the runners completed a 30-minute treadmill run at 65% of their VO2 Max, followed immediately by a 30-minute performance run where they aimed to cover as much distance as possible, with the treadmill display hidden from view.
The results were telling: runners who skipped the static stretches covered more distance in the performance run.
The study concluded that static stretching might impair endurance performance for runs lasting up to 60 minutes.
Unfortunately, there isn’t much research on other warm-up routines for this specific distance. However, it makes sense that as the duration of a run increases, the warm-up routine becomes less relevant.
Long-distance performance is more dependent on factors like VO2 Max, lactate threshold, and biomechanical efficiency, rather than the explosive movements that stretching might prepare you for.
So, the real question isn’t whether static stretches are beneficial, but whether they decrease running efficiency or have no effect at all.
This logic can also be applied to your easy or sub-maximal runs, where the focus is more on endurance and less on explosive power…
Research on Warm-Ups for Easy Running
The study titled “Pre-exercise Stretching Does Not Impact Upon Running Economy” suggests that both static and dynamic stretching don’t significantly affect running economy compared to no stretching at all, particularly at slower speeds.
While these findings might not show a clear performance boost or make running feel noticeably easier, stretching before easy runs could still play a role in reducing injury risk.
The real impact of warm-ups becomes more intriguing when we talk about faster running, which we’ll dive into next…
Related: Have a look at these great easy-run shoes.
Stretching on Injury Prevention
The idea that stretching might prevent injuries has some support in the literature. For instance, a study titled “Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals” suggests that static stretching could be beneficial for preventing injuries.
However, the benefits highlighted are more relevant to sports with a sprint component rather than endurance-based activities like long-distance running.
This is echoed in Claire Baxter’s study, “Impact of Stretching on the Performance and Injury Risk of Long-Distance Runners,” which concludes that stretching does not significantly impact the risk of chronic injury in endurance runners.
So why is there a lack of evidence linking stretching to injury prevention in runners?
The answer lies in the nature of running itself. Unlike gymnastics or dance, where a wide range of motion is crucial, running doesn’t require extensive flexibility. Similarly, compared to team sports or events demanding explosive power, the benefits of stretching don’t translate as effectively to endurance running.
Moreover, research shows that running injuries are typically not due to inflexibility. Instead, they’re more commonly the result of training errors, such as overloading the body too quickly or not allowing sufficient recovery time.
Thus, the emphasis should be on proper training practices rather than solely relying on stretching to prevent injuries.
Related: How to Run Your First Marathon – Everything You Need to Know
Individual Variability with Warm-Ups
While the case for stretching isn’t strong, it’s important to acknowledge that everyone has unique biomechanics and movement patterns.
Some runners might struggle with stiffness, hindering a smooth running form even at slow speeds. If this sounds like you, the issue might not be muscle tightness but rather joint stiffness.
For those in this category, joint mobility exercises—focusing on continuous movement rather than static stretching—might be beneficial.
To address this, consider exercises that mobilize key areas such as the lower back, ankles, hips, and knees.
Ok, let me summarize my advice for your slower and longer runs:
Quick Summary:
Research indicates that stretching doesn’t enhance performance or reduce injury risk for slower, longer runs. However, some runners feel better after a warm-up, which suggests an individual approach might be best. Here’s a plan to find what works for you:
- Experiment with Different Warm-Ups:
Try static stretches, dynamic stretches, and mobility exercises. Start with 1-2 sets of 15 seconds for each muscle group.
- Compare with No Warm-Up:
Test these routines against easy runs without any warm-up. Notice any differences in how you feel and perform.
- Focus on What Works:
If you find a particular routine that enhances your performance or comfort, stick with it. However, balance the benefit with the time investment. For example, if a 10-minute stretch yields minimal benefits, it might not be worth including in your routine.
Remember, the primary goal of these experiments is to find what makes you feel best, as stretching alone doesn’t necessarily improve running economy or reduce injury risk.
Now, let’s dive into where the research gets really interesting, shorter faster workouts…
Research on Warm-Ups for Hard Efforts
I couldn’t find specific research on static stretching for this context, but here’s an interesting study titled “Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals.”
In this study, seven runners performed five dynamic stretches, each with one set of ten reps per side. The exercises targeted key muscle groups, including the hip flexors, hip extensors, leg extensors, leg flexors, and plantar flexors.
The stretches were done quickly and powerfully, without bouncing, taking about 3 minutes and 30 seconds in total. After completing these stretches, the participants underwent a time-to-exhaustion test, running at 90% of their VO2 Max for as long as possible.
The results were impressive, with the dynamic stretching group running more than two minutes longer on average.
The study concluded that dynamic stretching might improve race times, particularly in the 3-5K range.
While discussing faster 5K races, I want to share a special warm-up tip from Eoin Everard, a sub-14-minute 5K runner. He recommends doing a 30-second stride at race pace about 10 minutes before the race. He explains, “There’s a concept called VO2 Kinetics. For those who go hard for that 30 seconds, it takes only 6 seconds to get back to max VO2, while others take up to 24 seconds. This is a tip I would definitely do.”
It seems that a few minutes of dynamic stretching, combined with a 30-second hard effort, can be incredibly effective for interval and 3-5K races.
Now, let’s shift our focus to all-out efforts lasting under 10 minutes…
Related: Check this 5k training plan for beginners.
Research on Warm-Ups for Running Under 10mins
Before we dive into the details, a quick reminder: if you want to stay updated with the latest research to enhance your running, make sure to subscribe to our blog. We release articles designed to help you reach your running goals with the freshest insights.
Now, onto the good stuff. We have two key studies to discuss, starting with one focused on the effects of static stretching on a 1-mile uphill run.
In this study (Effects of Static Stretching on 1-Mile Uphill Run Performance), participants did three sets of 30-second static stretches targeting various muscle groups.
They then ran a 1-mile uphill effort and, surprisingly, showed an 8% decrease in performance. Clearly, static stretching isn’t ideal for short, intense efforts.
Moving on to the other study (The Effect of Static and Dynamic Stretching During Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners), participants underwent three different warm-up routines, spaced a week apart in randomized order.
The first routine included a 15-minute treadmill warm-up. The second and third routines involved 10 minutes on the treadmill, followed by 5 minutes of either static or dynamic stretching. Both types of stretching targeted the same muscle groups and lasted for the same duration.
After each warm-up, participants rested for 5 minutes, followed by a submaximal run and a time-to-exhaustion test. The results were intriguing: both static and dynamic stretching groups showed improvements in running economy and reported lower effort levels.
Given these findings, and considering the potential downsides of static stretching highlighted in other studies, it’s safer to opt for dynamic stretches before short, intense runs. A 15-minute dynamic stretching routine can prepare you effectively without the risk of slowing down.
Now that you’re up to date with the science behind these running warm-ups to help you run faster without getting tired, especially before hard efforts like races, is there anything you can do mid-race to run faster without using more energy?
Well, there is. In fact, we have five tips, which I haven’t really seen anyone else talk about and you can learn all about them in this article.