New research suggests it's time to rethink popular running warm-up methods. Many traditional routines are not just ineffective but might be hindering your speed. Recently, I stumbled upon a study outlining a simple 5-minute routine promising significant benefits, such as enhanced running economy and reduced perceived effort, essentially letting you run faster for longer.

This video will delve into the details of this warm-up, its applicability across various running conditions, how it compares to other routines, and its potential for reducing injury risks.

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Resources:

Paper 1: Effects of static stretching on 1-mile uphill run performance https://pubmed.ncbi.nlm.nih.gov/23588...

Paper 2: Acute Effect of Dynamic Stretching on Endurance Running Performance in Well-Trained Male Runners https://journals.lww.com/nsca-jscr/fu...

Paper: 3: Pre-exercise stretching does not impact upon running economy https://pubmed.ncbi.nlm.nih.gov/18076....

Paper 4: Warm Up I: Potential Mechanisms and the Effects of Passive Warm Up on Exercise Performance https://www.researchgate.net/publicat...

Paper 5: Effects of static stretching on energy cost and running endurance performance https://pubmed.ncbi.nlm.nih.gov/19918...

Paper 6: Impact of stretching on the performance and injury risk of long-distance runners https://pubmed.ncbi.nlm.nih.gov/27912...

Paper 7: Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review https://pubmed.ncbi.nlm.nih.gov/26642...

Paper 8: The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners https://www.ncbi.nlm.nih.gov/pmc/arti...

00:00 Is Your Warm-Up Routine Really Working?
00:48 Proposed Effects of the Warm-Up
01:13 Common Running Requirements
01:50 Research on Warm-Ups for Running Over 60mins
03:25 Research on Warm-Ups for Easy Running
03:52 Stretching on Injury Prevention
05:03 Individual Variability with Warm-Ups
05:48 How to Prepare for Long & Easy Runs
07:00 Research on Warm-Ups for Hard Efforts
08:47 Research on Warm-Ups for Running Under 10mins
10:33 Mid-Race Tips to Run Faster Without Using More Energy