The Navy SEAL Physical Fitness Guide 63
Warm-Up
A warm-up to lengthen short, tight muscles before running is crucial for preventing
injuries that may result if muscles are “cold”. A longer muscle is less likely to get injured
than a short, tight muscle because it can exert more force with less effort than a short
muscle. Another benefit of warming up is that it protects tendons. Warm up by slow
jogging or walking for five to 10 minutes before you run. After you warm up you need to
stretch your hamstrings, quadriceps, hip flexors, groin, calves, achilles, and the
iliotibial band. Exercises to accomplish these stretches are provided in the chapters on
“Flexibility” and “Calisthenics” and are included in your recommended PT (Chapter 15).
Cool-Down and Stretching
After completing your run, walk for a few minutes to cool-down. It is not a good
idea to sprint at the end of your run and then come to a complete stop; this practice may
result in an injury. Cooling down helps to shift the blood flow from the muscles to the heart
and other vital organs. A cool down lets your heart rate slow down and your body gradually
return to its pre-exercise physiological state. Cooling down properly and stretching (see
Chapter 7: Flexibility) after your run will go a long way towards preventing injuries.
Running Gait or Form
Different runners may have different running styles. Running is a function of
footstrike, forward stride, body angle, and arm drive. The key is:
Run naturally and remain relaxed.