when i run i usually stretch a little in the locker room while getting ready...then on the treadmill do a slow walk while stretching legs for 3 minutes, gradually speeding up to a faster walk...then i do my running...granted, i run in intervals because it helps me manage my asthma better so i might run 1/4 mile and then walk a minute etc...and if i'm running high intensity ones, i build up speed slowly to the hardest ones...and cooldown is two minutes of slower walking, slowing it down gradually and stretching out my legs during that...it's worked for me for over a year now
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