Mannheim, Baden-Württemberg -- (SBWIRE) -- 08/15/2011 -- Warm up, running, cool down, relax. That is how the optimal training program should look like. Unfortunately, most runners abandon the warm up as well as the cool down phase. Yet, it is very important to sufficiently prepare the body for the sportive strain and to gradually relax again after the training. This prevents injuries, enhances the regeneration and increases the performance capacity. My JogStyle explains what ambitioned runners should adhere to.

In the ideal case sporters “only” suffer from afflictions such as aching muscles and tensions after an exhausting roadwork. However, often already during the training unit problems such as pulled muscles or cramps occur. In the worst case this can lead to a sports injury and a longer training break. To prevent this, before sportive activities, the body should be sufficiently prepared for the upcoming strain. Scientists again and again discuss if a warm up is actually necessary. In case of endurance sports such as running the warm up should be taken seriously. The goal of warming up is to minimally increase the body temperature and to stimulate the circulation. This enhances the blood flow within the muscles, which in turn increases the contraction and stretching ability and thereby the protection against injuries. During the warm up phase the pulse should, however, stay below 120 bpm as the sporter, of course, should not outspend himself already.

The counterpart to the warm up is the so-called cool down. A training unit should never be terminated too abruptly. Smooth trotting or walking at the end brings the heart rate, circulation and body temperature back to a normal level. Afterwards relaxing and stretching the muscles is important for the body's regeneration and the prevention of injuries.

Thereby, of course, those muscle groups, that have been strained the most during the training, should be stretched. It is important that the body does not cool down too much. At best one should put on a warm jacket and trousers or exchange the sweaty sportswear for dry clothes. When it is cold outside, the cool down should take place in warmer rooms. To give the body a nice treat after an intensive training or a competition visiting the sauna, or taking a massage or a relaxing bath is highly recommendable.

Further training tips, interesting information about health and nutrition as well as current running events can be found online on the myjogstyle.com blog.