WARM UP

Yes, before you dive into any workout - including running - you will need a good warm-up. This movement forms the physical foundation of the workout, as well as prepares you for the physiological work ahead. Select movements focusing on the muscles and patterns you encounter during the workout.

A good warm-up is dynamic and will gradually increase intensity while increasing the range of motion. Dynamic means the exercises move, and you are not holding a stretched or elongated position for longer than a few seconds. In other words, start slowly and with small movements that continually move.

Example Warm Up

RECOVERY

It’s important to incorporate a cool down after each running session. During exercise, your heart rate is much higher than at rest & your body is under constant stress; it’s important to gradually bring the rate back down instead of abruptly stopping all motion while releasing the tension you created throughout your joints and muscles. Cooling down will help regulate your blood flow, reduce your risk of injury, and keep your joints, muscles, tendons, and ligaments healthy.

A good cool-down consists of movements that decrease the heart rate while releasing the muscles that were worked. Walking is a great start to your post-run cool-down. Slow down your pace, allow yourself to catch your breath, and let your heart rate slow down gradually. This is much safer than immediately stretching after stopping your running pace. Once you feel your heart rate slowing, you can move into your flexibility training.

Stretching Guide