Before and after
Warm Up
Warming up before a long run can and will make a difference between an optimal injury-free performance and one that leaves you dropping out mid-way due to injury or a cramped up body. This is assuming that you have already put in adequate training for the race.
A good warm up routine increases blood flow to and temperature of your muscles, and slowly raises your metabolism to cope with the stresses from the run ahead. In doing so, you are getting your body ready for its ideal performance level.
Start off with a slow jog for about five minutes. For the next five, increase your speed little by little until you reach at least ¾ of your likely race speed.
When you are done, do some stretching exercises to extend beyond your normal range of motion. This helps to loosen up your muscles and increase their flexibility so that you won’t feel the strain when you have to ascend hills, open up strides or sidestep other runners.
Equally important is a good warm down routine.
Cooling down after a race helps to gradually return the body to its relaxed state. Brisk walking or jogging for about five to 20 minutes after your run will reduce the temperature in your body and muscle tissues. Besides helping to eliminate waste products (mainly lactic acid that cause muscle spasms and cramps), it also tapers your heart rate to the standard rate to prevent hyperventilation. For the next five to 10 minutes, do some static stretching exercises to help your body return to its normal relaxed state.
Ultimately, a good cooling down routine will help to prevent sudden fainting spells that may result from the accumulation of blood in the body’s extremities – away from the brain – that occurs when a prolonged and robust activity is suddenly stopped.