A warm-up should consist of 10-15 minutes of light jogging and stretching to increase the range of motion, especially in the quad and hip areas. Don’t warm-up too early; a warm-up is no good after 30 minutes.
The cool-down is as important as the warm-up and should consist of a slow jog and light stretching. The cool-down gradually lowers your heart rate and helps prevent muscle soreness.
Runners should NOT increase their mileage by more than 15% from the previous week. A healthy running program is a gradual process.
Runners ARE training when they are resting and recovering. If injured:
Rest
Ice
Compress
Elevate
Seek medical attention for a modified program.
Sports Medicine Physicians Can:
Evaluate and diagnose the problem
Prescribe anti-inflammatory medication
Prescribe and guide patients through a comprehensive rehabilitation program.
