When space and time are tight, it’s tempting to neglect doing a warm-up. However, recent research suggests that plyometrics – exercises in which muscles exert maximum force in short intervals of time, such as jumps and squats – can increase running economy (RE) in recreational runners.

The study analysed the oxygen uptake (VO2) of participants at four different speeds after having performed either a plyometric, resistance or running-only warm-up. Across all four speeds, the results showed a lower VO2 in participants who had performed plyometric exercises, which means participants were consuming less oxygen and energy.

Source: More evidence that warming up will make you a better runner