Are both warm-ups and cooldowns necessary for easy runs?
Warming up is always a good idea – you’ll run more efficiently, with less injury risk, if you prime your muscles and joints with pre-run movement. Start with five minutes of mobility drills: the lunge matrix, in which you lunge forward, to the side, and backward with each leg, plus front-to-back and side-to-side leg swings. Then ease into your run with 10 minutes of slow jogging. Cooling down isn’t as critical, as long as you follow your run with simple strength exercises (such as planks, push-ups, and single-leg squats) that can build more resilient muscles, meaning they’ll feel stronger during your workouts – and less sore after them. – Jay Johnson, coach of university, professional, and adult runners