Someone was asking me about the types of warm ups and stretches that are good for Runners, so I thought I’d get this guide together – click here to download the pdf: Warm up and stretches (excuse the diagrams!)
Warm ups – should be dynamic, warming up the muscles, getting the heart rate up a bit. 5-10 mins.
Cool downs – should be stretches of the muscles, I like to start at the ground and working your way up. If in doubt, I find the squat stretch good for after running. 🙂 5 – 10 mins / 20-40 seconds on each stretch.