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What warm-up should I do for my tempo runs?

Running strides are an excellent warm up for tempo running. Strides teach your body to be more dynamic. Make sure to warm up with dynamic stretches like lunges to prepare the body for the more difficult effort to come. The following exercise is crucial for injury prevention. On a flat, preferably grassy, piece of land (a football field is appropriate), run for 100 meters at a pace 30-60 sec below your 5-kilometer race pace. Focus on your mechanics including foot strike, knee drive and arm swing. Do between 4-12 strides in a session. Recovery is an easy jog back to your starting point. There are no zones prescribed for this workout. As you move into your tempo run, remember that tempo runs are meant to be performed at the edge of your lactate threshold.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.