Changes

For races less than the marathon distance it is best to warmup before the race starts. The intensity of the warm up must be high enough to raise the blood lactate level, so slow jogging is not terribly effective. The optimal strategy would appear to be to start slowly and build up to about 10K pace. Some [[Stretching|dynamic stretching]] can be included after the initial slower start of the warmup. The warmup needs to finish just a few minutes before the race starts; too close to the race and you won't be recovered from the warmup, but too long and you will have lost the benefits. When [[Running in the Heat]], it may help do use [[Precooling]].