It may sound counterintuitive, but the best way to run fast before a race or workout is to jog 5-10 minutes about 30-45 minutes before the race or workout starts. Don’t worry, warming up will not make you tired; in fact, it is an essential part of ensuring that you run to the best of your ability.
Warming up does a lot more than make you sweat. First, increasing the temperature of the body causes blood vessels to expand, which means more oxygen-rich blood will be transported to the muscles. This is so important because oxygen is the fuel for muscle energy production.
Second, the increase in muscle temperature from warming up makes muscles more stretchable. One of the most common running injuries occur when runners try to stretch a cold muscle. Stretching a muscle without sufficiently warming up can do more harm than good.
Third, increased muscle temperature allows muscles to move more freely. Not only do joints become lubricated, but muscles contract with much less resistance. Additionally, nerve impulses travel faster when the body is warm. This ensures that muscles are able to operate at full efficiency when the race or workout starts.
Finally, and perhaps most important, warming up allows to body to gradually prepare for the high level of effort required in a race or workout. From the dilation of blood vessels, to lessening muscle resistance, jogging 5-10 minutes before a race or workout ensures that the body will not be “shocked” when the gun goes off. You will be prepared to run fast!
