The warm-ups prepare your body to run by increasing your heart rate and blood flow to your legs. Isn’t that what a “warm-up” is supposed to do? Plus, doing a real warm-up before a cold winter run makes it much more enjoyable!
Static stretching can be done after your run, but it should not be done before you run. Instead, I choose to run a short kilometer or 1.5 at a brisk but not fast pace. Only afterwards do I stop for a stretch. When my heart rate is up, my blood flowing, and muscles limber. Now, I don't do any dynamic stretching, but static stretching at this point.
I know a lot of runners these days are more inclined to do dynamic stretching, but I am a bit old school. Also, I feel that the static stretching is well and good at this point, as I have taking the time to limber up my body with the short run.
Many of these exercises make you a more well-rounded athlete, less likely to get an overuse injury, and enable you to hold your form when you’re fatigued at the end of a race. Keeping your muscles loose and supple can also prevent trigger points that develop into injuries.
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