30 Aug '14, 10am

Why you should rev up your warmup before harder efforts:

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?cid=s...

Tweets

Learn more about the NEW Runner's World that re...

runnersworld.com 27 Aug '14, 8pm

Last week we got first-bound copies of our October issue back from the printer. It’s always exciting and slightly nerve-wr...

Pentagon: Russia Intensifies Efforts Inside Ukr...

defense.gov 29 Aug '14, 6pm

Pentagon: Russia Intensifies Efforts Inside Ukraine By Jim Garamone DoD News, Defense Media Activity WASHINGTON, Aug. 29, ...

FIRST LOOK: A new Runner’s World, because it’s ...

runnersworld.com 26 Aug '14, 10pm

Last week we got first-bound copies of our October issue back from the printer. It’s always exciting and slightly nerve-wr...

Why you should take a tech time-out:

runnersworld.com 30 Aug '14, 7am

I recently ran a half-marathon technologically blind. No Garmin GPS I watch telling me my pace or position, I no heart-rat...

How to time your workouts to perform your best:

runnersworld.com 30 Aug '14, 1am

Seasoned runners know that long runs, tempo runs, and speedwork are all critical to improving performance. What's more cha...

When do YOU run? Find out how Americans' runnin...

runnersworld.com 28 Aug '14, 2pm

If you're like most humans, you have a job, which means you run early–or late. But how early and how late? And how do Amer...

After building your base, it's time to pick up ...

runnersworld.com 30 Aug '14, 9am

After a long winter of logging base miles, you're ready to challenge your energy systems with quicker workouts. No races o...

Top Bukit Timah Cafes - Best Prime District Cafes Singapore

Top Bukit Timah Cafes - Best Prime District Caf...

aspirantsg.com 31 Aug '14, 11pm

Bukit Timah, which literally means "tin hill" in Malay is located near the central part of Singapore. Historically, this l...

Prime Minister Najib Razak Condemns Islamic Sta...

1malaysia.com.my 27 Aug '14, 8am

Prime Minister Najib Razak Condemns Islamic State Militants Ogos 27th, 2014 by Najib Razak Muslims around the world have w...

6 Ways People Make Running Harder Than It Has To Be

6 Ways People Make Running Harder Than It Has T...

shutupandrun.net 17 Aug '14, 10pm

People are always telling me how tough running is. They just can’t seem to get out the door. They don’t have time. They ar...

How to dial in on your pace (without your watch...

runnersworld.com 27 Aug '14, 7pm

How fast are you running? Ask yourself midrun–no peeking at your GPS!–and chances are, you'll get it wrong. Research shows...

Some thoughts on the upcoming @runnersworld mag...

runnersworld.com 26 Aug '14, 2pm

Last week we got first-bound copies of our October issue back from the printer. It’s always exciting and slightly nerve-wr...

What Time of Day Do People Run?

runnersworld.com 26 Aug '14, 1pm

If you're like most humans, you have a job, which means you run early–or late. But how early and how late? And how do Amer...

Avoid the #tapertantrums with this expert advice:

runnersworld.com 27 Aug '14, 2am

I’m about to run my sixth marathon but I still have questions about tapering. I usually go to the gym for weight training ...

Run a 5K FASTER with these five fun workouts: #...

runnersworld.com 27 Aug '14, 11am

I've been running for over a year and focusing on the 5K distance. I've raced several 5Ks and want to improve my time to s...