Yesterday we talked about a warm up pre-run. Dynamic stretches, mobility, etc. Today the challenge is to get in a slow start to your run with some strides or pick ups rather than running out of the house at a screaming tempo pace.
If you are going on an easy run or an endurance paced run, a slow warm up is already on tap and you are good to go as is. If you are doing a shorter tempo session or some fast work, there is mechanical benefit from starting slower and letting muscles warm up before starting anything fast.
"If you want to make the case that warm-ups are important, there’s plenty of mechanistic research to bolster your argument. The Norwegian researchers cite a long list of benefits related to increasing muscle temperature, including more rapid metabolic reactions, decreased stiffness of muscles and joints, increased nerve conduction rate, and others. There are also benefits that don’t have anything to do with temperature, like dilated blood vessels that increase blood flow to your muscles."
One way to ensure a slower pace on your warm up is to practice breathing ONLY through your nose for the first 5-15 minutes of your run. Breathing through the nose will feel TOUGH at first, but when you really slow down and start practicing it, you will notice your pace starts to get faster at the same HR.
This takes some real focus and dedication.
If you want something to listen to as you try your chill warm up pace and nasal breathing: