The importance of warming up and cooling down!
Warming up helps prepare your body for aerobic activity. A warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. Warm ups can also help you mentally prepare for the exercise ahead.
To warm up for a run, walk briskly for five to 10 minutes. You can add in a few stretches if you want, but only once your muscles have warmed up.
Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure.
Please see the attached stretches that you can do as part of your cool down.
Although there's controversy about whether warming up and cooling down can prevent injuries, proper warm-ups and cool-downs pose little risk. Plus, they seem to give your heart and blood vessels a chance to ease into — and out of — an exercise session. So if you have the time, consider including a warm-up and cool-down in your workout routine.