Arrive Warm, Not Stiff: Start Your parkrun Ready to Run
parkrun, September 09, 2026
If your legs feel stiff and heavy during the first kilometre of parkrun, you may be using the run itself as your warm-up. Prepare beforehand with easy running, mobility and controlled strides, then stay gently active until the start. The goal is simple: arrive warm, loose and ready to run—not tired or stiff.
Does the first kilometre of your parkrun sometimes feel like it takes forever for your legs to start working properly?
Your legs feel heavy. Your stride feels stiff. Then somewhere around 1km or 2km, everything suddenly begins to feel easier.
If that sounds familiar, you may be using the beginning of your parkrun as your warm-up.
If you're planning to run hard or chase a PB, there's a better approach.
Your parkrun Shouldn't Be Your Warm-Up
Going from standing around to running a hard 5K effort places a big demand on your body.
Instead, use the time before parkrun to gradually prepare yourself for what's coming.
An easy jog allows your legs to loosen up and your breathing and heart rate to increase gradually. If you're planning to run hard, a few short, controlled strides towards the end can also prepare your body for faster running.
The goal isn't to tire yourself out.
You simply want to arrive at the start feeling warm, loose and ready to run.
Don't Warm Up and Then Cool Down Again
There's little point completing a good warm-up and then standing completely still for ten minutes.
This can be particularly noticeable on cold mornings.
Once you're warm, stay gently active while waiting for the start. Small movements, shifting your weight or taking a few steps when appropriate can help maintain the readiness you've created.
You don't need to keep jogging.
Just avoid becoming cold and stiff again.
Adjust Your Warm-Up for the Conditions
Your warm-up shouldn't be identical every Saturday.
On a cold winter morning, you may need more time to become properly warm, and keeping an extra layer on until close to the start can help.
On a hot summer morning, the opposite applies. You're already warm, so doing too much beforehand could leave you unnecessarily hot before parkrun even begins.
Adapt your preparation to the conditions.
Make Your First Kilometre Count
If you're still warming up during the opening kilometre, you're asking your body to prepare for hard running while simultaneously trying to hold your target pace.
Get that preparation done beforehand.
Then, when the countdown finishes, your first kilometre can be about settling into the appropriate pace rather than waiting for your legs to wake up.
Develop a simple routine you can repeat:
Easy running → mobility → a few controlled strides → stay gently active → start.
You don't need to arrive tired.
You just need to arrive ready.
Your parkrun shouldn't be your warm-up. Arrive warm, not stiff.
👉 Read the full parkrun Power Tip: Arrive Warm, Not Stiff for more advice on preparing your body before Saturday's 5K: