“The aim of the study was to compare the effects of a long warm-up (general + specific) and a short warm-up (specific) on intermediate running performance (3-minute run).”

“Thirteen experienced endurance-trained athletes…..conducted 2 types of warm-ups in a crossover design with 1 week in between…”

“….a long warm-up (10 minutes, 80% maximal heart rate, and 8 × 60 m sprint with increasing intensity and 1 minute rest in between)….”

“….and a short warm-up (8 × 60 m sprint with increasing intensity and 1 minute rest in between).”

“Each warm-up was followed by a 3-minute running test on a nonmotorized treadmill.”

“Total running distance, running velocity at each 30 seconds, heart rate, blood lactate concentration, oxygen uptake, and rate of perceived exertion were measured.”

“No significant differences in running performance variables and physiological parameters were found between the 2 warm-up protocols, except for the rate of perceived exertion and heart rate, which were higher after the long warm-up…..”

“It was concluded that a short warm-up is as effective as a long warm-up….”

“….to increase efficiency of time for training or competition, these short, specific warm-ups should be performed instead of long warm-ups.”

R. van den Tillaar, T. Vatten, E. von Heimburg
Effects of short or long warm-up on intermediate running performance
Journal Of Strength & Conditioning Research — Volume 31 #1, January 2017 — page 37


TheETG warm-up —– http://theetgtrackclub.com/documents/TheETGwarmup.pdf