Is it necessary to warm up before an ultramarathon? It might surprise you that the answer is “yes,” or, at least “probably,” in several situations. Even though ultramarathons are hours or even days long and it seems best to warm up as the race unfolds, there are a number of physiological and psychological responses to a warmup that can be a game-changer. Here are a few situations where a pre-race warmup could be a smart decision.
FAST STARTS
A course that starts on a wide trail or road and quickly narrows within the first 2 miles, is flat or a downhill grade or where speeds will be relatively quick might be ideal times where a warmup could be helpful. By elevating your heart rate to the level it will be in the first few minutes of the race before it starts can increase the body’s capacity to hold a faster pace and make it more comfortable, too. If your body has already activated the glycolytic energy system before the race begins, it will feel more comfortable to return to that intensity as the race starts instead of quickly asking your body to fire up those responses once the gun goes off.
MASTERS ATHLETES
For shorter races, such as trail marathons, older athletes may benefit from a light warmup as connective tissues (tendons and ligaments) are less vascular for masters athletes. Additionally, the amount of synovial fluid between joints can be lower and slower to enter the capsules between the joints. These are just a couple of reasons runners age 40 and older may feel better with a light warmup prior to racing.
PRE-RACE ANXIETY
If you’re an anxious athlete, moving the body can be calming for the brain. You should be very familiar with the motion of running (and hiking) if you’ve signed up for a race, so moving the same way you’ve been doing in preparation for your event can lower stress levels as you wait for the race to begin. A more relaxed state of mind can help you focus on the task at hand, like addressing last-minute pre-race needs or simply worrying less about the journey ahead.
INJURED RUNNERS
If you’re getting to the line with an injury but still planning to race, it’s a very good idea to warm up. If you have been given some physical therapy exercises to address the issue, it’s important to do those, too. It’s even worth it to take bands, balls and other tools to help if it’ll decrease the chance of having a more severe flare up of the injured area.
FASTER PACE
Lastly, runners setting out for a 50k distance or shorter and who plan to run fast out of the gate should plan to utilize a warmup. In line with a wide flat or downhill start that narrows quickly, having the body prepared to utilize metabolites, to work up a sweat to help the body stay cool and open the airways for more oxygen delivery should allow runners in these situations to handle the speed and settle into their aggressive pace more comfortably.
What does a warmup look like? It should be individualized as it must meet the needs of the athlete, first and foremost. For athletes in the upper age brackets, 5-10 minutes of walking or a walk-jog mix and then circling the main joints including ankles, knees, hips and shoulders, approximately 10 times in each direction per joint may be adequate. For those gunning for a 50k PR who plan to run relatively aggressively from the start, something that resembles a half or full marathon warmup would be appropriate. By slowly ramping up to race pace over the course of 10-15 minutes, capping the warmup with a few strides (if they’ve been used in training) can be beneficial. If you fall into the anxious athlete category, anything that gets you moving but is not so long or intense that it will deplete your reserves for the race will probably work well.
A pre-race warmup is not necessary for everyone, as there are plenty of trail and ultramarathon runners who strongly prefer to warm up in the first miles. This is completely acceptable but if you categorize yourself in any one or more of the groups above, warmups can be very beneficial and lead to a better outcome along with a more comfortable, enjoyable race. Either way, if you plan to use a warmup before a race, test it out a few times before your long training runs. Creating a routine can trigger both body and brain to enter a state of readiness and can help you stay focused on your race plan.