Warm-up Routines for Triathletes and Runners


Wondering if warm-up routines for triathletes and runners are really needed before training or racing?

I remember my college coach making sure we all got our warm-ups in before races and track sessions. I would always think to myself “but what if I run out of energy?!” Well, majoring in biology and psychology, I of course had to look into the matter further so that I could understand the physiological and psychological effects of warming-up. Well, to be honest, I often used running in any research or paper we did every chance I got 🙂

So, is it worth it to include a warm-up?


Rise Endurance athletes know how important warming up is. In fact, warm-up details are spelled out in every workout they get. Why? Because performing a warm-up prepares your body for higher intensity exercise. It increases your heart rate, increases your core body temperature, increases breathing rate, and loosens up your muscles and joints. It also helps you mentally prepare for what you’re about to do.

Rise Endurance runners performing a dynamic warm-up routine at the track

In addition, performing your usual warm-up before races brings down anxiety levels. You become more calm and comfortable by performing your usual routine and feel at ease when you do the things you normally do on a daily basis. Performing a warm-up before training sessions, helps you mentally prepare for your workout and helps you make that switch from co-worker, boss, or parent to athlete.

Warming up has evolved over the years. What used to be an easy jog followed by static stretching is now a bit of jogging followed by dynamic movements and then perhaps some strides. The static stretching is now saved for after the workout.

Warm-ups don’t always have to be the same; they vary depending on your training session or goal of the race. Generally, you want it to last anywhere from 5 to 20 minutes. The length of your warm-up will depend on the type of workout you have planned.

Sometimes, it may be enough just to start out with an easy pace as part of your run. But if you’re planning a fast track session or are planning on racing your fastest in a race, then a full warm-up is needed.

Dynamic warm-ups can vary, but the basic concept is the same.  For an example of one you can start including in your routine, check out this dynamic warm-up:

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