A smart runner’s second commandment is never go directly into a hard workout without first warming up.
Your body needs time to elevate its temperature, increase respiration, and get all the systems ready to go. Distance running in which you expect to build endurance and stamina can be very demanding on your body. Cool, unprepared muscles and an unsuspecting circulatory system should never be subjected to shock treatment.
Your warmup will loosen you up and prepare you for your workout, while minimizing the risk of pulled muscles and other injuries. If you fail to warm up, you just won’t perform well overall. Like a locomotive starting out, you have to move slowly and carefully until you get your body up to a full head of steam.
The Countdown’s No 3 no-no is to never stretch cold muscles. Always walk and/or jog for a few minutes to warm up before you begin your flexibility routines.
Flexibility work is designed to stretch your muscles so that you will be less likely to injure and will also be able to operate proficiently through a full range of movement.
The rule, then, is never work out without stretching beforehand, but just as important, always make sure your muscles are warm before stretching them.
Legendary Coach Bill Welsh – Editor of 80’s Advance Countdown
