Warm Up, Cool Down: The Keys to Better Runs

How you start and finish your runs can make or break your performance and your body. That’s where warming up and cooling down come in. These often-overlooked routines are game changers for any runner.

Here’s why they matter and how to do them right:

1. Warm-Up for Success: A proper warm-up increases blood flow, loosens muscles, and preps your body for movement. This reduces injury risk and helps you hit your stride faster. Start with 5-10 minutes of light jogging or dynamic stretches like leg swings, walking lunges, and arm circles.
   Quick Tip: Tailor your warm-up to your run. Prepping for speedwork? Add strides or short bursts of faster running.

2. Cool Down for Recovery: After you finish a run, don’t stop abruptly. Gradually reduce your pace to a walk for 5-10 minutes. This helps lower your heart rate, flush out lactic acid, and prevent stiffness. Follow up with static stretches, focusing on your calves, hamstrings, quads, and hips.
   Quick Tip: Spend at least 20-30 seconds on each stretch for maximum benefit.

3. Consistency Is Key: Making warm-ups and cool-downs a habit might feel like an extra step, but they’ll keep you running stronger for longer. Think of them as investments in your performance and injury prevention.
   Quick Tip: Pair your cool-down with mindfulness or deep breathing to relax both your body and mind.

Small changes, big impact. By prioritizing these routines, you’ll feel better during and after every run.

CTA: Have a favorite warm-up or cool-down routine? Reach out and let me know!