r/Marathon_Training • u/Nothingman41 • 3h ago
Warmup on Race Day?
What is everyone’s warmup routine on marathon day?
For races from the 5K through the half marathon, my warmup is typically dynamite stretches (leg swings, lunges) a one-mile slow jog followed by some strides.
On training runs it sometimes takes my legs 2-3 miles before they feel warmed up. I’m a late 40s guy.
I have my first marathon tomorrow. I’m a little leery about adding an extra mile of running before the race. At the same time, I’m planning to run with the 3:30 pace group, which means I need to be pretty much at goal pace from the start. I won’t have the luxury of taking the first few miles to gradually work my way into race pace.
How do you guys approach the warmup?
5
u/TacitPin 2h ago
That 50 meter or so jog to cross the starting line has served me pretty well so far...
3
u/Forsaken-Cheesecake2 1h ago
I’ve run in your pace in marathons and outside of walking, or a light jog to the start, and some light leg swings etc, I count on the first 2-3 miles of the race as the warm up. As for your pace group, I wouldn’t sweat it in the first couple of miles. Keep them in sight, and be mindful of your pace, and especially in not getting ahead of goal pace. Depending on how crowded it is at the start, your pace may be a little slower anyway in the first half mile to mile, which further aids the warm up. Try not to expend energy weaving in and out of runners. This just adds distance to the day.
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u/ThudGamer 2h ago
Mid 50's guy. My warm up is about the same as your's. Warm ups, 1.5 miles with a few strides.
For marathons, warm ups with .5 mile jog. Out of the gate, the struggle isn't to go fast. It's to go as slow as possible. You'll feel free and easy, then see you're over pace!