I know many of us (even me initially) don’t like doing warm up before starting our run and cool down at the end. May be we think its not needed, waste of time or even boring. But it is very essential to do both to avoid any injuries like muscle spasm, ligament tear, or fainting or dizziness etc because of the run. Unless we understand the importance of both we don’t do it. So this email is aimed at creating the awareness and making you understand the importance of both so you will continue doing it at each and every run.
Why Warm Up?
Basically our body will not be prepared for the a vigorous run. Warm up helps the body and mind get prepared for the strenuous run.
Warm Up relieves the muscle stiffness and avoids any muscle injury that can happen because of sudden run. (Dynamic Stretches)
Increases the body temperature and prepare the body for longer run
Increased blood flow
Allows heart rate to a workable rate
Mentally focussed on the run
Simple Warmup Video
Why Cool Down? Reduces dizziness or fainting caused because of exhaustive run
Reduces body temperature and prepares for rest
Reduces the heart rate to return to resting rate
Removes waste products from the working muscles
Helps muscle to relax
Realign muscle fibres for normal range of movement
DONOT come to a sudden stop after a long run.
DONOT sit with your knees bent immediately after the run.
DONOT sit down, collapse or lay down immediately after a long run.
DONOT make sudden jump or anything that gives pressure on your knee or ankle after a long run.
ALWAYS slow down gradually from the running speed to jogging, then walk and then slowly come to stop when heart rate becomes normal. After stop do some mild relaxing stretches. DO NOT over stretch yourself during cool down. After the run all your muscles will be sour so you have to treat me easy even during the stretches.
Simple Cool Down Video
What can happen without warm up or cool down?
Ligament tear
Muscle spasm
Knee/Ankle Injury/Pain/Sprain
Dizziness/Faint/Vomiting
So I strongly encourage everyone to do warm-up and cool down stretches, always. This is as important as running. Our runners in the past experienced discomfort due to lack of stretches after the long run. We do not want to repeat those incidents. Irrespective of the number of miles you plan to run (either 2 or 20 miles) please, please do some stretches and then start. Like wise please do some cool down stretches at the end.
Happy Warm Up and Cool Down Dear Runners!!
And some fun as well: fun video from youtube
