Posted: 14/08/2014 at 10:33
There will most likely be loads of info on warm ups and downs on the web, but I will tell you what I do as someone who has been running for around 2 years and does nothing that I'm told
As a warm up, I used to do a complete top to toe stretch and movement warm up, something I had done when I did martial arts, but lately I have toned it down loads after a physio told me that flexibility is the opposite of stability and so stretching everything out pre-race may actually make you more prone to injury.
I still like to stretch out my shoulders because they seem to get sore if I don't.
Post race I just walk around. I don't stop because stopping makes it hard to start again. The aches gradually wear off. If there is a particular area that feels a bit tight I just give that a bit of a shake out and try and put a little tension on it, but again nothing major.
I'm running my 6th half in September and it has worked ok for me.
I guess you just have to find your thing. Don't get too hung up on all the 'proper' ways of doing things you aren't chasing down the elites just yet!
Good luck with the half