Is there any fact that by warming up prior to excercising such as 2.4km, basketball, football or anything of the sorts will help improve performance?
Like you can probably perform better if you had jogged 1km before your 2.4km or would you do better if you saved that energy and put it fully into your 2.4km
Anyone?
warm up doesn't really mean expending a lot of your energy
it can be simple things like stretching, or maybe 10 jumping jacks
It's more for reducing the risks of injury
so for 2.4km, what I would do would just to stretch the thighs, calves, hamstrings, glutes and abs.
for basketball or soccer or squats, perhaps all the above plus some simple glute activation exercises