warm up/warm down

Hi,

I don't warm up.  I know I should, but I don't. 

What should I be doing?

And afterwards, I do a few stretches and have a shower...so how to do I warm down and do I need to sit in a bath of cold water or wear really tight running tights to help recovery?

I'm currently running 10Ks in my lunch hour.

pete

warm up is simply jogging slowly to warm the body up, get the heart going etc. Cool down is the same except you're slowing the heart down. A few stretches at the end of your run is good.

No need for ice baths or compression wear. Just have a drink of water or a chocolate milkshake.

That's about all you need for a lunch time run.

I think the jury is out on the benefits of stretching before exercise, but evidence suggests that stretching afterwards is useful.

I do a dynamic warm-up for about 5 mins inside before leaving the house and starting with a fast walk or jog. My warm-up includes squats, walking lunges, single leg raises and push-up to get the right muscles engaged.

ok, that's reassuring.  With this really cold weather up here in Aberdeenshire, I was worried that my lack of warm up could cause an injury.  I'll try to warm up before my run and I like the idea of a milk shake afterwards.

ta

pete