The importance of warming up for trail running

Often, we think of the warm-up as a process that can be skipped if we’re short on time, but in a sport like trail running, it’s actually essential for progress.

Warming up, as the name suggests, is the process of raising your body’s temperature to prepare it for the physical effort you're about to undertake, but in addition to that, it helps you regulate your temperature to cope with colder conditions. In other words, we should adapt our warm-ups to suit the training, competition and weather conditions.

Sometimes, you can encounter extreme temperatures when trail running, even outside of winter. The warm-up, therefore, is key to being able to perform well in this situation. Below, we take a closer look at the specifics of warming up before training and before a race.

The differences between warming up for training and warming up for a race

As we said before, warming up before running, whether for training or a race, is vital. Nevertheless, it should be tailored to your needs and will differ depending on whether it's hot or cold or before a training session or an important race. Warming up before a training session helps us train to a higher standard. It shouldn't be viewed as a waste of time, as running the first few kilometres at a slow pace will improve your aerobic endurance. This is especially important for those who suffer from shortness of breath, as the first 5 to 10 minutes at a slow pace will help your respiratory system.

Warm-ups for races typically require a different approach. When tackling a short race, a 10-minute warm-up may be sufficient, but the time can be increased according to your needs. One option is to alternate the minutes at different paces. This process also helps tune up the muscle fibres needed for uphill sections.

When it comes to longer races, however, the warm-up may be comparatively less significant, mainly so as not to waste energy just before you begin several hours of running. And yes, in many cases, the warm-up is dispensable, but we mustn't forget that a little muscle activation is always useful. In short, it's important to include the warm-up as part of your routine and use it as a tool not only to prevent injuries but also to improve your performance, and it should be gradual, dynamic and tailored to the individual's ability and requirements.

Be sure to keep these basic tips in mind so that you can enjoy the next Tenerife Bluetrail by UTMB, one of the island's most eagerly awaited trail running competitions.