You don’t need loads of time. You do need to start gently.
Minute 0–2: brisk walk (or very easy jog)
- Keep it relaxed.
- Breathe through your nose if you can.
- Shoulders down, jaw unclenched.
- Goal: bring your heart rate up a little without stress.
Minute 2–4: easy jog
- “Conversation pace” — you could chat in short sentences.
- Light feet, no forcing it.
- If you’re in a crowded start area, jog small loops or out-and-backs.
- Goal: switch on running mechanics before the gun goes.
Minute 4–5: 3 x 10-second pick-ups
These are not sprints. Think “smoothly quicker.”
Do:
10 seconds gently quicker
20–30 seconds easy walk/jog
repeat 3 times
Goal: wake up your legs so race pace doesn’t feel like a shock.
Optional 30-second add-on (if you tend to feel stiff)
If you’ve time and space, add these:
- 10 leg swings each side (front-to-back, holding a fence/wall)
- 10 calf raises
- 10 walking lunges
Common warm-up mistakes (that backfire)
1) Skipping it completely
This is why the first kilometre feels like a battle.
2) Going too hard too early
If you’re sweating and panting before the start, you’ve done too much. A warm-up should leave you feeling ready, not spent.
3) Standing still in the cold after warming up
If it’s chilly, keep moving lightly and wear an old hoodie/top right up until a minute or two before you start.
