Warm-Up Design for Speed Training: The Correct Sequence of Dynamic Stretching and Progressive Acceleration

Why Is Warming Up So Important?

Speed training (intervals, tempo, sprints) places high demands on the body. Entering high-intensity work while the muscles are not fully prepared can lead to:

• Significantly higher risk of muscle strain: Cold muscles have poor extensibility, and sudden rapid contractions can easily cause muscle fiber tears
• Unactivated neuromuscular system: High-speed running requires rapid recruitment from the neuromuscular system; without prior activation, movement efficiency is low
• Cardiorespiratory system not ready: The heart and lungs need time to increase output; running at high intensity without warming up can cause an uncomfortable “hitting the wall” feeling in the cardiorespiratory system
• Reduced training quality: Pacing in the first 2–3 intervals is usually unstable, wasting the training stimulus

A well-designed warm-up routine (15–20 minutes) can effectively solve all of the above issues.

The Four Phases of a Speed Training Warm-Up

Phase 1: Easy Jogging (8–12 minutes)

• Pace: 30–40 seconds/km slower than your normal easy run
• Purpose: Raise core temperature, increase muscle blood flow, lubricate the joints
• Feel: Should feel very easy, almost like walking with a slightly faster pace

Common mistake: Running too fast, turning the warm-up jog into an easy-run effort. The purpose of the warm-up jog is to “wake the body up,” not to train. The slower, the better.

Phase 2: Dynamic Stretching (5–7 minutes)

Dynamic stretching refers to a method of stretching that gradually increases the range of motion of the joints while moving, which is fundamentally different from static stretching (holding still for 30 seconds).

Why shouldn’t you do static stretching during a warm-up?
Research shows that doing static stretching before running (especially stretches held for more than 30 seconds) temporarily reduces muscle power output and explosiveness (by 5–8%), which is detrimental to subsequent speed training. Static stretching should be reserved for the cool-down phase after training.

Recommended dynamic stretching exercises:

Phase 3: Progressive Acceleration (Strides, 3–5 minutes)

Strides are the “bridge” connecting the warm-up to the main workout, pre-heating the neuromuscular system to near training intensity.

Standard strides protocol:

• Distance: 80–120m (about 15–20 seconds of acceleration)
• Number: 3–6 reps (the higher the training intensity, the more strides)
• Acceleration method: First 30% easy, middle 40% gradually accelerate, final 30% hold near target pace
• Recovery between reps: Easy walking for 45–60 seconds

Recommended number of strides by workout type:

Phase 4: Final Check and Start (1 minute)

In the 1 minute before starting the main workout:

• Do quick high-knee steps in place for 10 seconds to confirm the legs are fully activated
• Take 3 deep breaths to settle into your breathing rhythm
• Confirm the GPS watch has locked on and the timer is ready
• Mentally confirm the target pace (repeat the target time for the first interval in your head)

Complete Warm-Up Routine Timeline

Weather Adjustment Recommendations

• Cold weather (below 15°C): Extend the jogging segment to 15 minutes and add 2–3 more dynamic stretching exercises to ensure muscle temperature is fully raised
• Hot weather (above 30°C): The jogging segment can be shortened to 8 minutes, but dynamic stretching and strides must not be skipped; it is recommended to do them in the shade
• Rainy weather: Dynamic stretching can be done indoors or under cover; make sure the ground is slip-resistant before starting strides

Conclusion

Warming up is never a “waste of time”—it is part of speed training. Investing 20 minutes to get 1 hour of high-quality training is an extremely high return. Before every interval session, give your body adequate preparation time, and you will find that the first interval feels smoother, pacing is more consistent throughout, and the training results are more satisfying.

Related Reading

• Warm-Up and Cool-Down for Road Running: A 5-Minute Dynamic Warm-Up and Static Stretching Combo
• 8 Dynamic Warm-Up Moves Before Running: Truly Wake Your Body Up in 10 Minutes
• The Correct Way to Warm Up Before Running: Replace Static Stretching with Dynamic Warm-Up
• Prevention Over Treatment: A 10-Minute Pre-Run Warm-Up Routine Every Week