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.
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. ____________ *Amby Burfoot from Runner’s World suggests following these bedrock principles to achieve your goals
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