Warm Up Like It Matters

Unlocking both physical readiness & mental focus.

For the longest time, I never warmed up. I figured I was a “slow starter” and that those sluggish first few minutes were just how my body functioned. I’d lace up, start running, and spend the first kilometer wondering why I felt like I’d aged 20 years overnight. My breathing was erratic, my legs felt like lead, and my brain was already trying to negotiate a shorter route.

It wasn’t until I joined Skyline as an athlete, then started digging into the science of endurance physiology, then coaching other runners through the same frustrations, that I realized what was really happening: I wasn’t giving my body the chance to shift gears.

This is the advice I wish I had back then:

What Is a Warm-Up, Physiologically Speaking?

We tend to think of a warm-up as just “getting the body moving,” but what’s really happening under the hood is much more complex. A proper warm-up initiates a cascade of physiological shifts that prime the body for endurance work.

1. Increased Muscle Temperature

As muscle temperature rises, so does the efficiency of muscular contractions. Warmer muscles contract more forcefully and relax more quickly — leading to better power generation and running economy. This is primarily due to faster cross-bridge cycling and enzymatic activity at higher temperatures (Bishop, 2003).

2. Improved Oxygen Delivery

During rest or low activity, blood is distributed more evenly throughout the body. A warm-up shifts blood flow preferentially toward working muscles: a process known as exercise-induced hyperemia. At the same time, hemoglobin’s affinity for oxygen decreases slightly in warmer temperatures (the Bohr effect), meaning your muscles get more of the oxygen carried in your blood (McArdle, Katch & Katch, 2015).

3. Priming the Nervous System

Running is a neuromuscular skill. The speed and efficiency with which your nervous system can activate the right muscles in the right sequence at the right intensity directly impacts performance. A dynamic warm-up increases motor unit recruitment, improves muscle fiber synchronization, and enhances proprioception (Behm & Chaouachi, 2011).

4. Enhanced Joint Mobility and Muscle-Tendon Elasticity

Moving through dynamic ranges of motion prior to loading joints improves synovial fluid circulation and increases the elasticity of tendons and fascia. This is essential for endurance runners, whose sport demands thousands of near-identical loading cycles. A mobile, well-lubricated joint resists wear better than a stiff one (Shrier, 2004).

Why “Just Start Slow” Isn’t Always Enough

Many endurance runners say, “My warm-up is just the first 10 minutes of the run.” While that’s better than going from zero to threshold pace, it still doesn’t provide the same neuromuscular and biomechanical prep that a structured warm-up does.

Running at a very easy pace doesn’t:

• Mobilize your hips, ankles, or thoracic spine through their full range

• Teach your body efficient movement patterns before loading them repetitively

• Activate underused muscles after likely from sitting all day (or sleeping all night)

• Elevate your heart rate gradually enough to prevent early aerobic strain

Structured warm-ups, like the ones you’ll see in your Training Peaks, are designed to layer physiological and neuromuscular preparation intentionally- not just passively accumulate minutes.

The Mental Edge: Why Warm-Ups Aren’t Just Physical

Warming up isn’t only about physiology, it’s also one of the most effective psychological tools a runner has. A consistent pre-run or pre-race routine acts as a behavioral anchor. It tells your brain: “this is familiar, I know what comes next, I’m ready.”

In sports psychology, this is called a pre-performance routine. These rituals help regulate arousal levels (aka: pre-race nerves), focus attention on task-relevant cues, and build a sense of control in an environment that’s often unpredictable. You can’t control the weather, the course, or whether you slept well but you can control how you show up.

When warm-ups are repeated consistently, they become more than just physical prep; they become a cue that shifts you into performance mode. On race day, that sense of familiarity can be grounding. Whether you're toeing the line for your first race ever or lining up for marathon pace work, having a practiced routine gives your brain a place to settle. You’re not scrambling or improvising. You’re moving through something you’ve rehearsed- something that signals to your body and mind: “You’ve got this. You’ve done this before.”

And that readiness matters. Research shows that athletes with consistent pre-performance routines have better focus, improved confidence, and lower perceived stress before competition (Cotterill, 2010; Singer, 2000). Even in recreational settings, this translates to smoother starts and a stronger internal state.

How This Shows Up in Your Running

If you’ve ever felt like the first five to ten minutes of an easy run are inexplicably hard, like your legs are heavy, your breathing is sharp, and nothing seems to click, you’re not alone. Many runners describe this sluggish period as something they just have to "push through." But often, it’s a signal that the body wasn’t given the physiological and neuromuscular prep it needed to transition smoothly into aerobic work.

The same thing can show up in quality sessions. You might find yourself struggling to “hit your rhythm” during the early reps of intervals, needing a few repeats before your stride settles or your breathing catches up. Or in race situations, maybe you’ve noticed it takes several strides before you feel truly ready to open up- a delay that can cost valuable seconds and affect your mental focus.

When you consistently put five to eight minutes of intentional, structured warm-up into your training, those early struggles often disappear. Your aerobic rhythm establishes sooner, meaning you to feel smoother and more efficient right out of the gate. You’re also more likely to maintain better posture and mechanical form, even when fatigue starts to creep in because you’ve already rehearsed quality movement patterns. Over time, this kind of preparation reduces the accumulation of tight spots, minor compensations, and overuse issues that often stem from repeatedly running before your body is truly ready to perform.

Warming up isn’t just a box to check or something reserved for elite athletes. It’s a foundational part of running well, consistently, and injury-free. A structured warm-up primes your body and sharpens your brain, preparing you for the physical and mental demands ahead. It doesn’t need to be long or complicated, but it does need to be deliberate. Done consistently, it sets the tone for smoother runs, stronger workouts, and better outcomes over time.

So, the next time you find yourself dragging through the first kilometer, take a moment to ask: Did I actually give my body a chance to run well?

For More Reading on this Topic:

• Bishop, D. (2003). Sports Medicine, 33(6), 439–454.

• McArdle, W. D., Katch, F. I., & Katch, V. L. (2015). Exercise Physiology: Nutrition, Energy, and Human Performance.

• Behm, D. G., & Chaouachi, A. (2011). The Importance of Stretching. Strength and Conditioning Journal, 33(1), 76–84.

• McCrary, J. M. et al. (2015). British Journal of Sports Medicine, 49(14), 935–942.

• Shrier, I. (2004). Does stretching improve performance? Clinical Journal of Sport Medicine, 14(5), 267–273.

• Stoewer, W., Brughelli, M., & Albracht, K. (2013). The influence of passive hip extension on running biomechanics. International Journal of Exercise Science: Conference Proceedings, 8(8), Article 15.Cotterill, S. (2010). Pre-performance routines in sport: Current understanding and future directions. International Review of Sport and Exercise Psychology, 3(2), 132–153.

• Singer, R. N. (2000). Performance and Human Factors: Considerations in Training and Evaluation. Human Kinetics.