Race Day Warm-Up: What to Do in the 60 Minutes Before You Run

You've done the training. You've tapered. You've packed your bag the night before and set three alarms. Race morning arrives and suddenly you're standing at the start line wondering: did I do enough to warm up?

For most runners, the warm-up is an afterthought. They jog a bit, shake their legs out, and hope for the best. But getting the warm-up right can genuinely change how the first few kilometres feel, and how the rest of the race unfolds.

Here's a practical, no-fluff guide to what to actually do in the 60 minutes before your race starts.

Why a warm-up matters

Cold muscles are less efficient. When you start running hard without warming up, your body takes 10 to 15 minutes to reach the metabolic state where fat and carbohydrates are being burned efficiently. If you're racing a 5K or 10K, that lag can cost you the first quarter of the race.

A proper warm-up raises your core temperature, increases blood flow to working muscles, loosens joints, and primes your nervous system for fast movement. It also gives you a chance to check in with how your body is feeling before you're committed to a pace.

For shorter races (5K and 10K), the warm-up matters most. For longer events like a half marathon or marathon, the race itself tends to serve as the warm-up. But even then, some activation work makes a difference.

60 minutes out: Eat, hydrate, gear check

With an hour to go, focus on the basics. Have a small, familiar snack if you need one (banana, white toast, a gel) and sip water steadily. Now is not the time to try anything new. If you're running a longer race, check out how to fuel during a race for the full picture on race nutrition.

Do a final gear check: laces tight, watch charged, nutrition in pockets, sunglasses on. If your race starts in variable light or early morning, a photochromic lens (like the Adaptor) adjusts automatically as conditions change, so you're not making lens swaps at the last minute.

Get to the start area with at least 45 minutes to spare. Race villages fill up. Finding your bag drop, getting to the starting corral, and locating toilets all take more time than you think.

40 minutes out: Easy movement

Start moving. A 10 to 15 minute easy walk or very light jog is the foundation of every warm-up. Keep it genuinely easy, well below your easy training pace. This isn't the time to push. You're just waking up the body and getting blood moving to your legs.

After the easy jog, spend a few minutes on dynamic stretching. The goal is range of motion, not deep muscle release. Static stretches before a race can actually reduce power output, so save them for after. Instead, do leg swings (front to back, side to side), hip circles, walking lunges, high knees (slow and controlled), and butt kicks. Two to three sets of each, about 10 reps, is plenty.

25 minutes out: Activation drills

This is where you start to switch on the neuromuscular system, which is the connection between your brain and your muscles. Activation drills teach your body to fire correctly before it needs to work hard. They're especially useful if you've been sitting during a long bus or car trip to the race.

A-skip: Drive your knee up while pushing off the opposite foot. Focus on tall posture and a quick ground contact. This is one of the most important drills for reinforcing good running form.

B-skip: Same as A-skip but extend the leg forward after the knee drive. More advanced, but worth adding if you know the movement.

Calf raises: 15 to 20 reps, slow and controlled, holding the top position for a second. Your calves absorb an enormous load while running and they respond well to a quick activation set.

Glute bridges or fire hydrants: If you have a patch of grass and don't mind getting on the ground briefly, a set of glute bridges wakes up the posterior chain. Your glutes are your primary power source in running, and they often underfire when cold. The best gym exercises for runners go deeper into strength work you can carry into your race preparation.

Pick three or four drills that feel right and do them consistently at every race. Familiarity matters. Your warm-up routine should become automatic.

15 minutes out: Strides

This is the step most runners skip, and it's probably the most valuable for shorter races. Strides are short accelerations, about 80 to 100 metres, where you build smoothly to around 90 percent of your max effort and then ease off. They're not sprints. They're controlled fast running.

Four to six strides, with 60 to 90 seconds of walking between each, is the standard protocol. Running strides teach your legs to move quickly before the gun goes off. The first kilometre of a race will feel dramatically smoother if you've done a few.

For a marathon or half marathon, two to three strides are enough. For a 5K or 10K, go for four to six. If you're unsure about your cadence and foot strike, strides are a good time to think about it briefly before you're mid-race.

5 minutes out: Settle in

Stop moving and find your corral. This is the time to breathe. Take a few deep breaths, shake out your hands and arms, and run through your race plan one more time in your head. Not the whole plan, just the first kilometre. What pace are you targeting? How should the first K feel?

Nervous energy is normal and useful. The goal isn't to eliminate it, just to channel it. If you've been training well and tapered correctly, your body is ready. Trust it.

Race gear worth sorting before you warm up

A few items that make race morning easier:

A throw-away layer. Mornings at race starts are often cold. A cheap long-sleeve or beanie you don't mind losing keeps you warm through the warm-up, and you shed it at the start line. Many races collect and donate them.

Running sunglasses. Spring and summer races mean sun, glare, and often changing light from shade to open sky. A good pair of running-specific sunglasses reduces squinting and eye fatigue over the course of a race. Look for something designed not to bounce while you run. Re. sunglasses are built specifically for running, starting from $160 AUD. The Adaptor lens handles variable light well if your race starts early or moves through shaded sections. Visit the lens guide to find the right option for your race conditions.

Socks and nutrition. If you have a pair you always race in, wear them. And if it's a longer race, make sure your mid-race nutrition is already in your pockets before you warm up, so there's nothing to sort at the last minute. The full marathon gear checklist covers everything for longer events.

A simple schedule

60 min to go: Arrive, bag drop, toilets, gear check, small snack if needed.

40 min to go: 10 to 15 minutes of easy walking or jogging, then dynamic stretching.

25 min to go: Activation drills (A-skips, calf raises, glute bridges).

15 min to go: 4 to 6 strides at 90 percent effort.

5 min to go: Find your corral, breathe, settle.

Gun goes off: You're ready.

Adjust based on race distance

Not all warm-ups are identical. For a 5K, lean into more strides and extend the drills. For a marathon, scale it back: 10 minutes of easy movement, a few drills, two strides. Your legs need to cover 42 kilometres, so don't waste energy with an overcooked warm-up. For longer events, read up on getting race ready for the season and how to pace yourself through the race once you're on course.

A good warm-up takes about 30 minutes. It costs nothing extra. And it makes the first kilometre feel like you're already in the race rather than trying to find it. That's worth the effort, every time.