Marathon race day has come! But one last big question remains: how do you warm up for a marathon?
Warming up for a marathon is tricky because you’re about to run 26 miles, and you don’t want to overdo it and waste that valuable mileage on the warmup. The most important thing to know about warming up for the marathon is that we aren’t going to run enough to be 100% fully warmed up for the race. And that’s OKAY! We need to know going in that the first few miles, our bodies will still be warming up, and we might not feel awesome the first 20 minutes.
Now, how much running we do in the warmup should be determined by how much we have been running the last 10 weeks.
If you’ve averaged under 20 miles a week for the last 10 weeks: I recommend not running at all in your warmup for the marathon. Instead, focus on walking around, using the bathroom, and doing some drills and stretches.
If you’ve been averaging near 20-40 miles a week for the last 10 weeks: I’d recommend running about 5 minutes. That’s it. You can do 4×20 second strides afterward, along with heaps of walking, drills, and stretches.
If you’ve been averaging over 40 miles a week: I would have you run up to 10 minutes with strides after. And you guessed it: a boatload of walking, drills, and stretches.
Insights from the Mind Your Miles Podcast
When Coach Nick and I talked about warmups on the podcast, one key takeaway was this: Warmups and race distance have an inverse relationship. The shorter the race, the longer and more intense the warmup should be. For longer distances, like the marathon or ultra races, the warmup becomes much shorter and less intense. Here’s a breakdown of key points:
“In an ultra, you’re going to be out there all day. Save every bit of energy you can and think of the early miles as part of your warmup.” — Coach Nick
In ultras and marathons, your focus should be on staying conservative early and easing into your effort. This means your warmup should complement this approach rather than counter it. For example, a marathoner who’s running 6-minute pace won’t need an extended warmup because the effort out of the gate isn’t mechanically risky.
“I’d rather you feel a little janky off the gun and take your time easing into the race than overdo it in the warmup and go out too fast.” — Coach Will
Adapting Warmups to Race Situations
For runners participating in major marathons like Boston, New York, or Chicago, warming up presents unique challenges. These races often involve long waits in corrals before the start, which limits your ability to jog or perform your usual drills. In these cases, plan to:
Spend more time on dynamic mobility exercises such as leg swings, high knees, and skipping drills.
Accept that you won’t feel 100% warmed up at the gun and use the first few miles of the race to find your rhythm.
“I tell athletes, especially at majors, that those first couple of miles might feel rough, but that’s normal. It’s better to start conservatively and let your body warm up naturally in the race.” — Coach Handsome Will
For smaller marathons where you have more control over your pre-race routine, you can do a short jog (5-10 minutes), strides, and drills, ensuring you’re loose and ready to go. But always remember: the goal is to save your energy for the 26 miles ahead.
Adapting for Race Goals and Conditions
Your warmup should also account for the specifics of your race:
Weather: In colder conditions, spend extra time on mobility exercises and consider a slightly longer jog to ensure you’re warm at the start.
Crowded races: For major events with long waits in corrals, prioritize active mobility and strides while accepting that you may need the first mile to fully warm up.
The Role of Nutrition in the Warmup
An often-overlooked aspect of warming up is fueling. If you choose to jog as part of your warmup, take a gel between the end of your jog and the start of the race to top off your glycogen stores.
ALWAYS: Bring an extra gel to the start line. You often need it. If you don’t use it, you’ll have a backup in the race.
“Half of it might be psychosomatic, but taking that gel right before the start is a small boost that can make a difference.” — Coach Will
Having a granola bar, banana, or some other small snack at the start line can also help ensure you’re starting the race fully fueled. Hydration and making sure you’ve used the bathroom are equally important. As Coach Nick noted:
“I’d sacrifice my warmup jog to take a good dump before a marathon—100% worth it.”
Active Mobility Is Key
Since running mileage in the warmup is limited, prioritize active mobility exercises to prepare your body. Here are some examples:
Knee-to-chest pulls
Heel-to-butt kicks
Leg swings (forward and side-to-side)
Dynamic skipping drills
“Active mobility gets the legs feeling good and loose, ready to boogie.” — Coach Will
Wrapping It Up
Warming up for a marathon isn’t about feeling perfect at the start line. It’s about being smart, saving energy, and setting yourself up for success over the long haul. Whether it’s your first marathon or your fiftieth, the goal is to start conservative, ease into your pace, and feel strong in the later miles. Follow these guidelines, and you’ll be ready to toe the line with confidence.
