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Effects of High-Intensity Warm-Up on 5000-Meter Performance Time in Trained Long-Distance Runners
Open accessAbstract
Warm-up protocols with high intensities before continuous running provide potential benefits for middle-distance runners. Nevertheless, the effect of high-intensity warm-ups on long-distance runners remains unclear. The purpose of this study was to verify the effect of a high-intensity warm-up protocol on 5000 m performance in trained runners. Thirteen male runners (34 ± 10 years, 62 ± 6 kg, 62.7 ± 5.5 ml/kg/min) performed two 5000 m time trials, preceded by two different warm-ups. One high-intensity warm up (HIWU: 1x 500 m (70% of the running intensity) + 3x 250 m (100% of the running intensity) and one low-intensity warm up (LIWU: 1x 500 m (70% of the running intensity) + 3x 250 m (70% of the running intensity)), where the running intensities were calculated using the results obtained in the Cooper test. Physiological and metabolic responses, and endurance running performance parameters, were evaluated by the Counter Movement Jump (CMJ), running rating of perceived exertion (RPE), blood lactate concentration (BLa), and performance running. Total time for the 5000 m was lower using HIWU when compared to LIWU (1141.4 ± 110.4 s vs. 1147.8 ± 111.0 s; p = 0.03; Hedges' g = 0.66). The HIWU warm-up led to an improvement in pacing strategy during the time trial. After warm-up protocols, the performance on the CMJ was improved only when applying HIWU (p = 0.008). Post warm-up BLa was significantly higher for HIWU vs. LIWU (3.5 ± 1.0 mmol·L-1 vs. 2.3 ± 1.0 mmol·L-1; p = 0.02), with similar behavior for the RPE (p = 0.002), internal load of the session (p = 0.03). The study showed that a high-intensity warm-up protocol can improve performance in the 5000 m in trained endurance runners.
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Completing a warmup can improve performance in sport, including running.
“Completing a warmup can improve performance in sport (e.g., Fradkin et al. 2010), including running (e.g., Paris et al. 2021; Alves et al. 2023).”
From Warming Up Body and Mind: Combined Cognitive and Exercise Priming Improves 1‐Mile Time Trial Performance in Recreational Runners (2026) · cites this paper as Alves et al. 2023
High intensity warmup enhanced 5000 m running performance more than low intensity warmup.
“and high intensity warmup enhanced 5000 m running performance more than low intensity warmup (Alves et al. 2023).”
From Warming Up Body and Mind: Combined Cognitive and Exercise Priming Improves 1‐Mile Time Trial Performance in Recreational Runners (2026) · cites this paper as Alves et al. 2023
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Citations
Cites
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MethodA Means of Assessing Maximal Oxygen Intake
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BackgroundMethodInfluentialWarm-Up Strategies for Sport and Exercise: Mechanisms and Applications
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BackgroundMethodAn Analysis of Pacing Strategies During Men’s World-Record Performances in Track Athletics
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“Among the different possible strategies, the U pattern is more dominant in the 5000 m race, which is characterized by the greater speed at the beginning and end of the run (Tucker et al., 2006; Girard et al., 2013; Casado et al., 2021b).”
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“On the other hand, although this is an estimated measure of maximal oxygen consumption, it has been widely used as a practical method (Mayorga-Vega et al., 2016) and can be more easily replicated by teams and coaches.”
MethodPacing profiles and tactical behaviors of elite runners
Casado, A., Hanley, B., Jiménez‐Reyes, P., & Renfree, A. (2020) · Journal of sport and health science/Journal of Sport and Health Science · doi:10.1016/j.jshs.2020.06.011 · Cited by 127
Factors Affecting Training and Physical Performance in Recreational Endurance Runners
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The effect of three different warm-up intensities on kayak ergometer performance
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“Although a low-intensity warm-up has not shown any potentiating effects on running performance (Bishop et al., 2001; Zourdos et al., 2017; Alves et al., 2019), warmup protocols for 5000 m runners do not include high-intensity loads for fear of the early onset of voluntary motor fatigue, promoting a decrease in perform…”
BackgroundEffects of Priming Exercise on V˙O2 Kinetics and the Power-Duration Relationship
Burnley, M., Davison, G., & Baker, J. (2011) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0b013e31821ff26d · Cited by 88 · cited 4×
“, 2014)), a higher basal bioavailability of oxygen (O2) (Burnley et al., 2011; Sousa et al., 2014), an increase in muscle glycogen availability, and increased strength rate development have been highlighted (Bishop, 2003; McGowan et al.”
BackgroundMethodInfluentialChanges in Running Mechanics and Spring-Mass Behaviour during a 5-km Time Trial
Girard, O., Millet, G. P., SLAWINSKI, J. S., Racinais, S., & Micallef, J. P. (2013) · International Journal of Sports Medicine · doi:10.1055/s-0032-1329958 · Cited by 76 · cited 3×
“Among the different possible strategies, the U pattern is more dominant in the 5000 m race, which is characterized by the greater speed at the beginning and end of the run (Tucker et al., 2006; Girard et al., 2013; Casado et al., 2021b).”
BackgroundImprovement of 800-m Running Performance With Prior High-Intensity Exercise
Ingham, S. A., Fudge, B. W., Pringle, J. S., & Jones, A. M. (2013) · International Journal of Sports Physiology and Performance · doi:10.1123/ijspp.8.1.77 · Cited by 73 · cited 10×
“In addition, some researchers have adopted a long transition period (the period between the conclusion of the warm-up and the beginning of the run), lasting between 18 and 20 minutes, aiming at ecological validity and optimal recovery of runners (Ingham et al., 2013; González-Mohíno et al., 2018; Paris et al., 2021).”
BackgroundMethodResultInfluentialRelationship Between Jumping Ability and Running Performance in Events of Varying Distance
Hudgins, B., Scharfenberg, J. M., Triplett, N. T., & McBride, J. M. (2012) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0b013e31827e136f · Cited by 73
Warm-up with a weighted vest improves running performance via leg stiffness and running economy
Barnes, K. R., Hopkins, W. G., McGuigan, M. R., & Kilding, A. E. (2014) · Journal of science and medicine in sport · doi:10.1016/j.jsams.2013.12.005 · Cited by 70 · cited 2×
“The present findings and previous evidence (Ingham et al., 2013; Barnes et al., 2015; González-Mohíno et al., 2018; Paris et al., 2021) suggest that a high-intensity warm-up is associated with short-term performance improvements.”
ResultEmery, C. A., Owoeye, O. B. A., Räisänen, A. M., Befus, K., HubkaRao, T., Palacios-Derflingher, L. M., & Pasanen, K. (2022) · Journal of Orthopaedic and Sports Physical Therapy · doi:10.2519/jospt.2022.10959 · Cited by 66
Tibana, R. A., de Sousa, N. M. F., Prestes, J., Nascimento, D. D. C., Ernesto, C., Neto, J. H. F., Kennedy, M. D., & Voltarelli, F. A. (2019) · Sports · doi:10.3390/sports7070161 · Cited by 64 · cited 1×
“Furthermore, the total distance of the protocol was 1250 m (25% of the volume performed in the time trial), suggesting an association between the volume and intensity of the warm-up with the increase in perceived exertion (Alsamir Tibana et al., 2019).”
BackgroundGarcía‐Pinillos, F., Lago‐Fuentes, C., Román, P. Á. L., Vallejo, A. P., & Ramírez‐Campillo, R. (2020) · International Journal of Sports Physiology and Performance · doi:10.1123/ijspp.2019-0529 · Cited by 42
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“(Abbiss and Laursen, 2008; Cuk et al., 2019).”
BackgroundSelf-citationFaelli, E. L., Panascì, M., Ferrando, V., Bisio, A., Filipas, L., Ruggeri, P., & Bove, M. (2021) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph18168386 · Cited by 30 · cited 1×
“We emphasize that the Borg Scale (Borg, 1998) and Foster (Foster, 1998) should be applied after the warm-up since they are efficient, low-cost methods for controlling the inherent components of running periodization: volume and intensity (Faelli et al., 2021).”
MethodEffects of Short or Long Warm-up on Intermediate Running Performance
van den Tillaar, R., Vatten, T. S., & von Heimburg, E. (2016) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000001489 · Cited by 29 · cited 1×
“For long-distance running, traditional warm-up routines use a general or specific approach, depending on the length of the period, short or long (van den Tillaar et al., 2017).”
BackgroundBlagrove, R. C., Howatson, G., & Hayes, P. R. (2018) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000002456 · Cited by 26 · cited 2×
“(Blagrove et al., 2019).”
MethodInfluence of Prior Exercise on VO2 Kinetics Subsequent Exhaustive Rowing Performance
Sousa, A., Ribeiro, J., Sousa, M., Vilas‐Boas, J. P., & Fernandes, R. J. (2014) · PLoS ONE · doi:10.1371/journal.pone.0084208 · Cited by 25 · cited 4×
“, 2014)), a higher basal bioavailability of oxygen (O2) (Burnley et al., 2011; Sousa et al., 2014), an increase in muscle glycogen availability, and increased strength rate development have been highlighted (Bishop, 2003; McGowan et al.”
BackgroundMethodInfluentialOne mile run performance as a function of prior exercise.
Andzel, W. (1982) · PubMed · Cited by 23
Pacing Profiles of Middle-Distance Running World Records in Men and Women
Casado, A., González‐Mohíno, F., González‐Ravé, J. M., & Boullosa, D. A. (2021) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph182312589 · Cited by 17 · cited 2×
“Thus, the runner increased the running speed to complete the Received: 27 December 2022 / Accepted: 27 April 2023 / Published (online): 01 June 2023 Alves et al. 255 distance (Casado et al., 2021a; Menting et al., 2022).”
BackgroundAnaerobic Work Capacity’s Contribution to 5-km-Race Performance in Female Runners
Baumann, C. W., Rupp, J. C., Ingalls, C. P., & Doyle, J. A. (2012) · International Journal of Sports Physiology and Performance · doi:10.1123/ijspp.7.2.170 · Cited by 14 · cited 3×
“Furthermore, is known that predominant factor in the 5000m run is aerobic (Tharp et al., 1997; Baumann et al., 2012; Blagrove et al., 2018).”
BackgroundEffects of High-intensity Warm-ups on Running Performance
González‐Mohíno, F., Martín, R. M., Santos‐García, D. J., Fidel, P., Fernández, F. A. C., Yustres, I., & González‐Ravé, J. M. (2018) · International Journal of Sports Medicine · doi:10.1055/s-0044-102132 · Cited by 14 · cited 8×
“In addition, some researchers have adopted a long transition period (the period between the conclusion of the warm-up and the beginning of the run), lasting between 18 and 20 minutes, aiming at ecological validity and optimal recovery of runners (Ingham et al., 2013; González-Mohíno et al., 2018; Paris et al., 2021).”
BackgroundMethodResultInfluentialWarm-Up Exercises May Not Be So Important for Enhancing Submaximal Running Performance
Takizawa, K., Yamaguchi, T., & Shibata, K. (2017) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000001970 · Cited by 13 · cited 1×
“When high-intensity warm-up protocols were not accompanied by a transition period of between 18-20 min, performance improvements were not observed (Zourdos et al., 2017; Takizawa et al., 2018).”
BackgroundZourdos, M. C., Bazyler, C. D., Jo, E., Khamoui, A. V., Park, B., Lee, S.-R., Panton, L. B., & Kim, J. (2016) · Research Quarterly for Exercise and Sport · doi:10.1080/02701367.2016.1224294 · Cited by 11
Menting, S. G. P., Hanley, B., Elferink-Gemser, M. T., & Hettinga, F. J. (2021) · European Journal of Sport Science · doi:10.1080/17461391.2021.1893828 · Cited by 9
García‐Pinillos, F., Ramírez‐Campillo, R., Roche-Seruendo, L. E., Soto-Hermoso, V. M., & Román, P. Á. L. (2019) · International Journal of Performance Analysis in Sport · doi:10.1080/24748668.2019.1566846 · Cited by 7 · cited 1×
“These results suggest possible changes in the warm-up structures of long-distance runners, who commonly perform warm-up at a low-intensity (García-Pinillos et al., 2019), diverging from the benefits obtained by our highintensity protocol.”
BackgroundThe relationship of aerobic and anaerobic power to distance running performance
Tharp, L., Berg, K. E., Latin, R. W., & Stuberg, W. A. (1997) · Sports medicine, training, and rehabilitation/Sports medicine, training and rehabilitation · doi:10.1080/15438629709512084 · Cited by 7 · cited 3×
“…for athletes competing in 5000 m races, characterized by their prerequisite of aerobic capacity and significant contribution of anaerobic capacity (Tharp et al., 1997; Baumann et al., 2012), runners tended to adopt a U-shaped pacing strategy, employing a greater running speed in the initial and…”
BackgroundUsage of Running Drills in an Interval Training Program
Azevedo, A. P. D. S., Mezêncio, B., Valvassori, R., Anjos, F. O. M., Barbanti, V. J., Amadio, A. C., & Serrão, J. C. (2015) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000000831 · Cited by 7 · cited 2×
“The transition period consisted of 10 min of passive recovery (PR) (standing and silent), followed by 5 min of active recovery (AR) composed of 5 running drills (Azevedo et al., 2015; Alves et al., 2019) (low skipping, high skipping, single-leg hop, anfersen, and kicks) performed in two cycles of 15 s intersected with…”
MethodWarm up intensity influences running performance despite prolonged recovery
Paris, H. L., Sinai, E. C., Leist, M. A., Crain, C. M., Keller, A. M., Malysa, W., & Renzullo, S. C. (2021) · International Journal of Sports Science & Coaching · doi:10.1177/17479541211004248 · Cited by 3 · cited 9×
“In addition, some researchers have adopted a long transition period (the period between the conclusion of the warm-up and the beginning of the run), lasting between 18 and 20 minutes, aiming at ecological validity and optimal recovery of runners (Ingham et al., 2013; González-Mohíno et al., 2018; Paris et al., 2021).”
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“The reduction of the slow component (responsible for lower muscle efficiency (Caritá et al., 2014)), a higher basal bioavailability of oxygen (O2) (Burnley et al., 2011; Sousa et al., 2014), an increase in muscle glycogen availability, and increased strength rate development have been highlighted…”
BackgroundDiferentes tipos de aquecimento promovem mudanças no desempenho de corredores amadores?
Alves, M. D. D. J., Mendes, R. R., Santos, D. F. C., de Souza, R. F., Rica, R. L., Pereira, P. E., Barbosa, W. A., Souza, A. D. S., Bocalini, D. S., & Gomes, J. H. (2019) · Revista Brasileira de Fisiologia do Exercício · doi:10.33233/rbfe.v18i3.3250 · Cited by 2
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dos Santos, L. F., Silva, D. D. S., Alves, M. D. D. J., Pereira, E. V. M., do Nascimento, H. R., Fernandes, M. S. D. S., Zanona, A. D. F., Knechtle, B., Weiss, K., Aidar, F. J., et al. (2023) · Scientific Reports · doi:10.1038/s41598-023-36093-5 · Cited by 12
“We included runners older than 18 years, with a weekly frequency of three to five workouts, at an average pace of 5000 m ≤ 4:30 min/km 16 , without any neuromuscular, skeletal, or cardiovascular contraindication, and with a minimum of 12 months of running experience.”
MethodSelf-citationRating of perceived exertion in continuous sports: a scoping review with evidence gap map
Torres, G., Maia, F., Nakamura, F. Y., Neiva, H. P., & Sousa, A. (2025) · Frontiers in Sports and Active Living · doi:10.3389/fspor.2025.1553998 · Cited by 6
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“The results of our study are consistent with the findings of Alves et al. [37], who indicated that the intensity of the warm-up is directly related to an increase in the perception of pain due to the accumulation of metabolites such as lactate.”
Impact of Re-Warm-Up During Resistance Training: Analysis of Mechanical and Physiological Variables
Neves, P. P., Marques, D. L., Neiva, H. P., Marinho, D. A., Ferraz, R. M. P., Marques, M. C., & Alves, A. R. (2025) · Sports · doi:10.3390/sports13050142 · Cited by 2
“Furthermore, warm-up by running 500 m at 70% running intensity followed by 3 × 250 m at 100% running intensity significantly improves 5000 m running performance in trained endurance runners [11].”
Mortimer, H., Dallaway, N., Díaz‐García, J., & Ring, C. (2026) · European Journal of Sport Science · doi:10.1002/ejsc.70163 · Cited by 2
“Completing a warmup can improve performance in sport (e.g., Fradkin et al. 2010), including running (e.g., Paris et al. 2021; Alves et al. 2023).”
The Effect of Soccer Specific and Traditional Warm-up Protocols on Endurance Performance
Yıldırım, U., & Edis, Ç. (2025) · International Journal of Sport Exercise & Training Sciences · doi:10.18826/useeabd.1603144 · Cited by 1
“Information indicates that high intensity of the warm-up phases before endurance activities increase the athlete’s performance (Alves et al., 2023).”
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Práctica del “running”. Un enfoque desde la medicina preventiva
Calderón, J. C., & Vargas, C. L. S. (2025) · Revista Iberoamericana de Ciencias de la Actividad Física y el Deporte · doi:10.24310/riccafd.14.1.2025.20754
Reconstructing the Iglói system: historical insights and current relevance for distance running
Kelemen, B., & Gyimes, Z. (2026) · Frontiers in Sports and Active Living · doi:10.3389/fspor.2025.1708175
Effects of acute warm-up intensity and baseline fitness on running performance in adolescents
Kim, Y., Jeong, H., Park, S.-J., Song, E. Y., Kim, H., Yoon, J., & Hurr, C. (2026) · Frontiers in Physiology · doi:10.3389/fphys.2026.1819635
Training and Preparation Methods Relevant to Elite 5000 m Track Performance: A Systematic Review
Swanepoel, C. D., Roux, C. J., & Morris-Eyton, H. (2026) · Sports · doi:10.3390/sports14090397
“The direct 5000 m warm-up trial favored a high-intensity protocol [21], consistent with broader evidence that warm-up structure can influence subsequent performance [23].”
InfluentialZhang, J., Tang, H., Zheng, X., Zuo, C., Xie, Y., & Fan, Y. (2026) · PLoS ONE · doi:10.1371/journal.pone.0358479 · Cited by 2
Metadata
- Authors
- Alves, M. D. D. J., Knechtle, B., Silva, D. D. S., Fernandes, M. S. D. S., Gomes, J. H., Thuany, M., Aidar, F. J., Weiss, K., & De Souza, R. F.
- Affiliations
- Universidade Federal de Sergipe (BR)
- University of Zurich (CH)
- Universidade Federal de Pernambuco (BR)
- Universidade do Porto (PT)
- ORCID
- Venue
- Journal of Sports Science and Medicine
- Published
- 2023-05-08
- Volume
- 22
- Issue
- 2
- Pages
- 254-262
- ISSN
- 1303-2968 (ISSN-L)
- PMC
- PMC10245000
- OpenAlex
- W4367850994
- Cited by
- 13
- References
- 42
- Citations by year
- 2026: 5 · 2025: 5 · 2024: 2 · 2023: 1
- FWCI
- 3.85
- Type
- journal article
- Language
- en
- Open access
- hybrid
- doi.org
- Licence
- Locations
- Journal of Sports Science and Medicine (publishedVersion, cc-by-nc-nd)
- PubMed Central (publishedVersion)
- PubMed (publishedVersion)
- Zurich Open Repository and Archive (University of Zurich) (acceptedVersion, cc-by-nc-nd)
- Zurich Open Repository and Archive (University of Zurich) (submittedVersion, cc-by-nc-nd)
- Zurich Open Repository and Archive (University of Zurich)
- Funders
- Johns Hopkins University
- University of Cambridge
- Coordenação de Aperfeiçoamento de Pessoal de Nível Superior (PROCAD2013, (Code 001))
- Universidade Federal de Sergipe
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology (medical) › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Physiology (medical) › Thermoregulation and physiological responses
- Keywords
- long-distance runners, endurance running performance, pacing strategy, blood lactate, rating of perceived exertion, countermovement jump, internal load
- MeSH terms
- Humans, Male, Movement, Lactic Acid, Warm-Up Exercise
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