Toughen up your race warm-up.

The first 15 minutes or so of a hard run or a race can be the toughest and in a race situation, early sluggishness can affect your time. Try a harder warm up for a race in order to start without dragging. After 10 minutes of easy running and five or six, 20-second strides and a little stretching, go for a solid three minute run (about threshold pace--20 to 25 seconds per mile slower than 5K race pace). End this "mini-tempo" run just 10 to 15 minutes prior to race start. Stretch, stay warm and get mentally ready during the final 10 minutes.

(Jack Daniels, Ph.D., American Running Assn. Editorial Board Member)