The Importance of Warming Up, Cooling Down and Stretching

Listen! You should ALWAYS start with a warm-up and end with a cool-down. Why are they so important?! A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles' temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart as you start your run.

The cool-down is just as important. It keeps the blood flowing throughout your body. Sudden stopping can make you light-headed and can cause a quick drop in blood pressure. Winding down causes a more gradual drop in heart rate and BP.

It's not a good idea to stretch cold muscles, so try not to start with stretching. Do about 5-10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Try walking briskly, jogging slowly, or cycling. Don't rush your warm-up!

Start your run. Don't start out racing, but instead jog slowly and gradually build up your speed.

After you finish your run, cool-down by walking or slowly jogging for 5 to 10 minutes.

Then stretch! Your body should be warm and stretching should be easy. Stretch your lower ba ck, neck, calves, hamstrings and quadriceps. Hold each stretch for 15 to 30 seconds.