I have spent the last 4 months, 3 if you really exclude January, not properly warming up before a run. As I have been preparing for long-distance running, I have taken to running to as close to 30-minute runs an hour runs as possible. These are roughly equivalent to 5km and 10 km respectively. Not warming up has made me slower, my PB for 10km is 47mins, I believe, and 22mins for 5km. This year I have not even got anywhere near, until yesterday, I ran a 10km in 49:30 and today below is a map of the 5km run I did in 24:20mins. Warming up is the key.
