Most running injuries can be easily avoided by simply warming up before a run and cooling down after running. Unfortunately, many runners overlook the importance of preparing one's body for physical activity and slowing down the body after the activity.
Warming up before running increases the temperature of the muscles, blood flow, speed of nerve impulses, and the range of motion at joints. By increasing muscle temperature, muscles are able to work better than if they start out being cold. An increased blood flow allows oxygen to get to the muscles faster which prevents muscle cramps. Increasing the speed of nerve impulses makes a runner faster because their muscles are able to respond faster. And, finally, increasing the range of motion at joints reduces the risk of tearing muscles and ligaments while exercising. A warm up should consist of both stretching and slow jogging. Be sure to warm up for atleast 10 minutes prior to running and do not let more than 30 minutes pass between warming up and running.
Similar to the warm up, cooling down after running will result in the prevention of injury and better performance. By cooling down, the heart rate is lowered, blood and oxygen are able to circulate to the muscles,and waste products are removed. Allowing blood and oxygen to circulate throughout the warm muscles will restore them to the condition they were in before exercising. By restoring the muscles and removing waste products, the risk of muscle soreness after running will be greatly reduced. In general, a cool down should include a slow jog and light stretching.
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