26 Apr '13, 3pm

Warm up properly before your next speed workout or 5K. Here's how: #runningtips

When you first start running hard, your muscles immediately demand more oxygen. The rest of your body tries to respond with a higher breathing and heart rate, dilated blood vessels, and metabolic changes within the muscles that all speed the delivery of oxygen. But by the time these systems have ramped up, your oxygen-starved muscles have already dipped into anaerobic energy reserves (this is when you get that quicksand feeling). However, if you include a few minutes of strategic hard running as part of your warmup, you will bring your oxygen delivery system up to maximum efficiency while still allowing enough time for your anaerobic energy reserves to recover before the start of your repeats or race. In other words, here's how to get those demoralizing first-mile blahs out of the way during your warmup—not during your workout.

Full article: http://www.runnersworld.com/running-tips/prime-time?cm_mm...

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