Effects of High-intensity Warm-ups on Running Performance

The objective of this study was to determine the effects of high-intensity warm-ups (WUs) on performance, physiological, neuromuscular and biomechanical parameters. Three randomized cross-over 105%vVO (2) max time limit trials (TLimT) were performed by 11 well-trained runners following three different WU protocols. These included two experimental high-intensity variants and one control WU variant: (i) 9x20-sec level strides (105%vVO (2) max; 1% gradient) with 60s of recovery (level); (ii) 6x6-sec uphill strides (105%vVO (2) max; 5% gradient), with the same recovery (uphill) and (iii) 7min at 60%vVO (2) max as control condition (control). The uphill and level WUs resulted in a greater performance during TLimT (160.0 +/- 6.62s and 152.64 +/- 10.88s, respectively) compared to control WUs (144.82 +/- 6.60s). All WU conditions reduced the energy cost (EC) of running, respiratory exchange ratio, and step frequency (SF) after the experimental and control phases of WU, while blood lactate (BLC) increased in uphill and level WUs and decreased in control WUs. Changes in kinematic variables were found without differences between WU conditions during TLimT. BLC rose at conclusion of TLimT without differences between WU conditions. Both high-intensity WUs show a longer TLimT. EC is deteriorated after the high-intensity WU exercise due to a change of substrate utilization, increase of BLC and SF. A long transient phase (18min) is necessary to avoid impairing the performance.