Does a high-intensity warm-up benefit 5-km running performance?

Marsh, CE; Kilcourse, N

Abstract

Research investigating the most effective warm-up intensity for subsequent running performance is somewhat varied. When compared to a low-intensity warm-up, Ingham et al. (2013, International Journal of Sports Physiology and Performance, 8, 77–83) found that a high-intensity warm-up significantly improved 800-m running performance in trained runners, whereas Wittekind and Beneke (2008, Journal of Science and Medicine in Sport, 12, 480–484) found that a high-intensity warm-up did not improve run time to exhaustion. The aim of this study was to assess whether a high-intensity warm-up results in a quicker 5-km running time compared to a low-intensity or no warm-up. Eight male recreational competitive runners (23.3 ± 3.6 years, 73 ± 6.4 kg, 178 ± 4.4 cm) completed a timed 5-km treadmill run after completing three warm-up protocols in randomised order, including control condition (C) (no warm-up), a low-intensity (LI) warm-up (5-min self-paced jogging), and a high-intensity (HI) warm-up (5-min self-paced jogging plus four 15-s sprints). Heart rate, ratings of perceived exertion (RPE) and running speed were measured after each kilometre. Blood lactate was measured after each warm-up protocol and upon completing 5-km performances. Ethical approval was granted by the local ethics committee. There was no significant difference (ANOVA: P = 0.80) in 5-km times between trials (HI: 22:13 ± 3:33; LI: 21:54 ± 3:30; C: 22:09 ± 3:20 min) though HI ran the slowest 5 km; running speed was not significantly different after each kilometre, although HI had the highest running speed after 1 km (HI: 14.7 ± 2.7; LI: 14.4 ± 2.3; C: 14 ± 2.4 km · h−1) and slowest at 5 km. Blood lactate concentrations were significantly different (P = 0.02) post warm-up between trials (HI: 3.7 ± 1.1; LI: 2.6 ± 0.7; C: 1 ± 0.1 mmol · l−1), but not significantly different (P = 0.42) after completing 5 km (HI: 6.5 ± 0.9; LI: 6.2 ± 0.9; C: 6.3 ± 0.7 mmol · l−1). Heart rate was similar at each kilometre (P > 0.05); RPE was highest for HI at each kilometre but was only significantly higher (Wilcoxon: P = 0.03; effect size 0.513) at 1 km for HI (14.4 ± 1.1) compared to LI (13.2 ± 0.9). The findings of the study indicate that a high-intensity warm-up does not benefit running performance, similar to findings previously reported (e.g. Wittekind and Beneke, 2008). It is possible that HI resulted in participants starting the 5-km run at too fast a pace coinciding with elevated RPE; this pace could not be maintained and was detrimental to pace later in the run.

Citation

Marsh, C., & Kilcourse, N. Does a high-intensity warm-up benefit 5-km running performance?. Poster presented at British Association of Sport and Exercise Sciences (BASES) Conference 2014, St George's Park, Burton upon Trent, Staffordshire, United Kingdom

• Presentation Conference Type: Poster
• Conference Name: British Association of Sport and Exercise Sciences (BASES) Conference 2014
• Conference Location: St George's Park, Burton upon Trent, Staffordshire, United Kingdom
• End Date: Nov 26, 2014
• Online Publication Date: Nov 14, 2014
• Publication Date: Nov 26, 2014
• Deposit Date: Jun 12, 2015
• DOI: https://doi.org/10.1080/02640414.2014.968401
• Publisher URL: http://dx.doi.org/10.1080/02640414.2014.968401
• Related Public URLs: http://www.tandfonline.com/loi/rjsp20#.VXgwQqI0XTo
• Additional Information: Access Information : This published poster presentation abstract can be read using the link above.; Event Type : Conference