title: Impact of a Submaximal Warm-Up on Endurance Performance in Highly Trained and Competitive Male Runners.
abstract: OBJECTIVE
  The purpose of this investigation was to examine the effects of a submaximal running warm-up on running performance in male endurance athletes (n = 16, Mage= 21 ± 2 years, MVO2max= 69.3 ± 5.1 mL/kg/min).
  
  
  METHODS
  Endurance performance was determined by a 30-min distance trial after control and submaximal running warm-up conditions in a randomized crossover fashion. The warm-up began with 5 min of quiet sitting, followed by 6 min of submaximal running split into 2-min intervals at speeds corresponding to 45%, 55%, and 65% maximal oxygen consumption (VO2max). A 2-min walk at 3.2 km/hr concluded the 13-min warm-up protocol. For the control condition, participants sat quietly for 13 min. VO2and heart rate (HR) were determined at Minutes 0, 5, and 13 of the pre-exercise protocol in each condition.
  
  
  RESULTS
  At the end of 13 min prior to the distance trial, mean VO2(warm-up = 14.1 ± 2.2 mL/kg/min vs. control = 5.5 ± 1.7 mL/kg/min) and mean HR (warm-up = 105 ± 11 bpm vs. control = 67 ± 11 bpm) were statistically greater (p < .001) in the warm-up condition compared with the control condition. The distance run did not statistically differ (p = .37) between the warm-up (7.8 ± 0.5 km) and control (7.7 ± 0.6 km) conditions; however, effect size calculation revealed a small effect (d = 0.2) in favor of the warm-up condition. Thus, the warm-up employed may have important and practical implications to determine placing among high-level athletes in close races.
  
  
  CONCLUSIONS
  These findings suggest a submaximal running warm-up may have a small but critical effect on a 30-min distance trial in competitive endurance athletes. Further, the warm-up elicited increases in physiological variables VO2and HR prior to performance; thus, a submaximal specific warm-up should warrant consideration.
authors.affiliation: a Florida Atlantic University.
authors.forename: Michael C
authors.initials: MC
authors.lastname: Zourdos
authors.affiliation: b East Tennessee State University.
authors.forename: Caleb D
authors.initials: CD
authors.lastname: Bazyler
authors.affiliation: c California State Polytechnic University , Pomona.
authors.forename: Edward
authors.initials: E
authors.lastname: Jo
authors.affiliation: a Florida Atlantic University.
authors.forename: Andy V
authors.initials: AV
authors.lastname: Khamoui
authors.affiliation: d Florida State University.
authors.forename: Bong-Sup
authors.initials: BS
authors.lastname: Park
authors.affiliation: e New Mexico State University.
authors.forename: Sang-Rok
authors.initials: SR
authors.lastname: Lee
authors.affiliation: d Florida State University.
authors.forename: Lynn B
authors.initials: LB
authors.lastname: Panton
authors.affiliation: d Florida State University.
authors.forename: Jeong-Su
authors.initials: JS
authors.lastname: Kim
mesh_terms: D001831:Body Temperature; D018592:Cross-Over Studies; D006339:Heart Rate / Q000502:physiology; D006801:Humans; D008297:Male; D010101:Oxygen Consumption; D010465:Perception; D010807:Physical Endurance / Q000502:physiology; D005082:Physical Exertion; D012420:Running / Q000502:physiology; D063996:Warm-Up Exercise; D055815:Young Adult
keywords: Heart rate; VO2; rating of perceived exertion; running performance