30 Jul '15, 7am

Rev up your warmup to prep your body for hard efforts. Here's how:

You know the feeling. It's the first repeat of an interval workout, you're breathing like a steam engine, and your legs feel like they're caught in quicksand. But you also know the second interval will feel a little better, and by the third, you will have settled into a rhythm. It's called the priming effect—as your body adapts to the physiological demands of running hard, the effort feels easier. Learn to prime your body during your warmup instead of the first repeat, and you'll run the entire speed session—or entire race—at your best effort. 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...

Full article: http://www.runnersworld.com/running-tips/prime-time?cid=s...

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