Warming up and cooling down
Why your workouts start and end with walking, and what to do before a hard session.
2 min read
Warm-up
A few minutes of brisk walking or very easy jogging raises your heart rate and body temperature slowly, so the first kilometre feels better. Most Runbriel workouts start with a 5-minute brisk walk.
Before harder sessions
Add 10 minutes of easy running and a few strides before tempo or intervals. Fast running on cold legs feels awful and stresses muscles.
Cool-down
Walk or jog easily for a few minutes at the end, so your breathing and heart rate come down calmly.
Stretching
Gentle stretching after a run is fine if it feels good. Long static stretches before running aren't needed.