Do you always warm up?
If you want to minimise the risk of injury and perform at your best then you should. You can also add in some basic athletic movements to fire your muscles and get them ready to perform. Add in some run specific drills too to improve your technique and run more efficiently. You can do all of this in less than 10 minutes if you’re in a hurry or spend a bit longer if you have the time.
First of all you need to get your heart rate up so start with a brisk walk and ramp it up to a steady jog. It doesn’t need to be far. Then you need to lubricate your joints by getting the synovial fluid flowing: a few arm and hip rotations and leg swings will see to that. Next you can move onto some dynamic stretches. Work on all of the major muscle groups that you’re going to be using. Finally you can get specific and do something that mirrors the running action. Walking lunges are brilliant here.
If you have time or if you’re doing a speed session this is where you should add in some plyometric jumps and then your running drills.
You might think that this takes too much time but ask yourself why are you going out for this run—is it to improve? Then take the time to prepare your body for the stress you are going to put it through. This way you will not only be running faster but you will be running for longer.