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KANDOLAKER's Photo KANDOLAKER Posts: 1,902
2/9/13 2:33 P

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I swear a 5-minute WU and 5-minute CD has helped to keep me injury free. Not near as plagued with injuries as I used to be!

“There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them”
¯ Denis Waitley

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RUN4FOOD's Photo RUN4FOOD Posts: 1,432
2/9/13 12:17 P

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As I'm rebuilding my running I try to get in about 5 minutes of warm up including lunges, skipping and pushing off at different angles. I always do a 5 minute+ walk cool down.
Hope it helps to keep me healthy.

Gary


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PDQ1203's Photo PDQ1203 SparkPoints: (242,493)
Fitness Minutes: (214,455)
Posts: 8,852
2/9/13 9:48 A

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rules of success*
1. Warm Up and Cool Down
It's tempting to jump right into your run, but don't. A five (5) to ten (10) minute warm up raises your heart and breathing rates and gets blood flowing to muscles. Insert a few strides to wake up your nervous system and get fast-twitch muscle fibers firing. In general, the faster or farther you intend to go, the more you should warm up. Cool down after a hard run so your heart rate gradually falls. Stop abruptly and blood can pool in your legs, making you feel faint.
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*Amby Burfoot from Runner’s World suggests following these bedrock principles to achieve your goals



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