The Best Half Marathon Warm Up Plan

For those of us who are running fanatics, getting a chance to take part in something like a half marathon can be a true highlight. It is a chance to get outside and mingle with other runners and see how we match up competitively. However, it is essential to warm up correctly so we avoid injury.

Below are the steps recommended to help warm up for a half marathon:

1. Wake up at least 2 or 3 hours before your race
2. Do a light 10-minute jog once awake
3. Do dynamic stretches, not static ones
4. Have a light breakfast high in energy
5. Use the bathroom
6. Keep warm at the starting line

You will want to start your warm-up process between 45 minutes to an hour before the race. However, once you reach the starting line, there is usually a period of waiting before the race begins. During this time, keep on additional layers of clothing and also do a few more dynamic stretches.

1. Warming Up For A Half Marathon: Waking up

It is imperative to wake up at least two to three hours before the start of your race. Generally, races will take place in the early morning, so this will likely mean that you need to set an alarm to make sure you get up on time.

Another thing to keep in mind is that you want to get a good and full night's rest the night before a race to be functional and alert during the race. You must get up early so that your body temperature has time to reach an optimal level and so that you can approach the half-marathon fully awake.

2. Warming Up For A Half Marathon: 10 Minute Jog

One might think that the stretching should come before the actual moving of the body, but in my experience, it is a far better idea first to get the blood pumping and the joints moving. This will also ensure that your body temperature rises and will resultantly warm up your muscles.

It must be stressed here, though, that you are not running, and even for a jog, do not go flat out as this could lead to injury. Your body is still cold, you are merely waking it up. Another option, if you have one available at home, is to hop on a spinning bike or elliptical.

3. Warming Up For A Half Marathon: Dynamic Stretches

It is now time for you to start stretching your muscles out. Remember that you do not want to be doing static stretches at this point. Focus mainly on areas that you know tend to tighten up when you run. For me, it is often the tibialis anterior that runs along the upper two-thirds of the surface of the shin bone.

Be sure to include exercises such as:

• Forward, backward, and side lunges warm up most of your leg muscles, particularly your glutes
• Leg swings from back to front as this helps to open up your hip flexors
• Side to side leg swings help to loosen your abductor and adductor muscles
• Mountain climbers are good to maintain steady blood flow in the legs and activate your core muscles and help increase agility
• Squats and butt kicks are also good in warming up the legs as a whole, but particularly your quads and knee joints
• High knees will activate your hamstrings, glutes, calves, and quadriceps
• Calf raises, and ankle rotations will warm up your calf muscles and ankle joints

4. Warming Up For A Half Marathon: Breakfast

Ordinarily, eating a healthy breakfast in the morning is a good idea, but it is just as important when getting ready for your half marathon. You will want to replace any glycogen you will have lost during the night and your warm-up process.

When it comes to your pre-marathon breakfast, you want to keep things light yet energy filled as well as foods that have the necessary nutrients to help you on your way. Things like granola bars, bananas, and eggs are a good idea. You can also have a small amount of cereal or something like pancakes with low-fat yogurt.

Also, you do not want to fill up your bladder, but at the same time, you do also want to make sure that you are properly hydrated, either with water or a sports drink.

5. Warming Up For A Half Marathon: Use The Bathroom

This one may seem like a peculiar addition to the list of things to do in your marathon warm-up, but it is an essential component. After having done a warm-up and having had something to eat, not only will your muscles be warmed up, but so will be your digestive system.

So be wise and set aside time before the race to make sure that you have ample time to go to the loo. Nothing is worse than the discomfort of running and having to use the bathroom. It will impede your performance and make the whole experience unpleasant.

6. Warming Up For A Half Marathon: Keep Warm At The Start

By this point, you can be doing some static stretches if there is ample enough space; otherwise, the best thing for you to do is to have warm clothes over your running gear that you can quickly take off and either hand to someone on the side or throw away.

With the start of the race upon you, you do not want to be expending energy to keep your muscles warm, and you never know what the weather will be like, so take something like a garbage bag or rain poncho just in case. You can always leave it in your car if it's not needed.

If it is not a packed starting line, you can do a few lunges and squats, but it is a good idea to get to the start already prepped in terms of your body being warm enough. Once you start the race, do not accelerate too quickly, instead pace yourself and build up momentum as you go.

Conclusion

Warming up for a half marathon is not a complex matter, but it is vital. Ensure that you are well prepared mentally and physically before the day of the race so that all you have to worry about on the day is activating the muscles. Use these few easy steps, and you'll be all good to go.