Remember to warm up and cool down before running

Both warming and cooling are essential for a good workout. And they help ensure that your body is ready for more workouts in the near future.

Always warm up before exercising

Warming does not necessarily mean stretching alone. This means a lower intensity version of the physical activity you are doing. The higher the training intensity, the longer the warm-up should be.


  • Put on your bloodstream and lubricate the joints
  • Increase the delivery of oxygen and nutrients to the muscles, which prevents breathing too easy
  • Prepare your heart for an activity that will help you avoid a rapid rise in your blood pressure

Always cool down after exercise

Proper cooling helps the heart rate gradually return to normal and helps prevent injury. The first part of good cooling slows the intensity for several minutes. The second part is stretchy. Try stretching for at least 20 seconds.


  • Help your heart rate and breathing gradually return to normal
  • Avoid fainting or dizziness that can result from blood pooling in the large muscles of the legs when vigorous activity is suddenly stopped
  • Reduce your immediate post-workout tendency for muscle spasms, cramps and stiffness

Foam rolling

A great way to prepare your feet for running is to have a short foam rolling session. It prepares you for the highway and is a great way to recover after traveling a mile.

IT band roll

Lying sideways when the foam roller is under the thigh. Take your upper leg in front of the floor for balance. Roll between your knee and hip. Spend extra time on any offerings. Repeat on both sides.

Hamstring / Quad

Start in a sitting position with hamsters on both rolls at the same time and hold your weight with your hands behind your back. Roll from sliding back and forth to your knees. To increase pressure, lift one foot off the roller. For the four rolls, start with both thighs facing down with your forearm up at the same time. Roll from hips to knees back and forth. Lift one thigh off the roller to increase pressure.

Calf roll

Start with a hamster roller with both hands behind your back. Cross your legs over your ankles (or roll one foot at a time) and slowly roll from the bottom of the lower leg (around Achilles to the knee). Turn the contact point slightly to make sure you reach the whole calf. To roll the other calf, change the position of your feet (crossing your legs in the opposite way).

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