Hutchinson is right when he states the first rep of an interval workout often seems the hardest.

While parts of the mind and body are ready to go right away, some key processes take time to warm up and operate efficiently.

If you ‘go’ too soon your body will begin draining resources too soon and inefficiently, like a car spitting and back firing down the road.

The warm-up also depends in part on the distance of the race. The shorter the race the more important the warm-up and the more intense the warm-up needs to be.

It is much better to line up on the starting line with the carburetor and timing belt adjusted and tuned for smooth take off. The key is to arrive at the start warmed up, but not tired. It is, however, easy to underperform on the warm-up or to avoid it. One must arrive early and then endure extra pain.

There is a natural tendency to ‘save it for the race.’ Hutchison asked Andrew Jones, Ph.D. and a professor of Applied Physiology in the Department of Health and Sciences at the University of Exeter, who recommends priming the pump. For a 5K he recommends including ‘bursts of 45 – 60 seconds.’ I would add that four repeats during a 20-minute warm up should work.

These are only recommendations as to times and distances. The concept is sound, it is up to you to figure out what works best. Summertime racing and running are never easy.

Of course, I am finding the need to start slow becoming stronger and taking longer each race. Finding the line between warm up and worn out is the challenge.