Wittekind, A., Sellens, M. H., & Beneke, R. (2003). The effect of warm-up on middle distance running. Medicine and Science in Sports and Exercise, 35(5), Supplement abstract 491.

The effects of different warm-ups on time to exhaustion and/or energy metabolism at a running speed typical for middle-distance events were assessed. Male runners (N = 8) ran to exhaustion on a treadmill at a velocity corresponding to 105% VO2max following three warm-up protocols: no warm-up; 10 minutes of jogging at 60% of VO2max followed by five minutes of recovery; and 7.5 minutes of jogging at 60% VO2max followed by six 15-s “strides” at a pace equivalent to 105% VO2max with one minute recovery between each.

Warm-up did not significantly affect run time to exhaustion, VO2 kinetics, total O2 consumed, and blood lactate concentration. Compared to the no warm-up condition, the warm-up plus striding condition produced less anaerobic work and more aerobic work in the run to exhaustion.

Implication. An aerobic and pace-specific warm-up appears to confer better energy use in the ensuing middle-distance run to exhaustion. The effects of warm-up on middle distance running performance seem to be exaggerated.

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