Cross country runners are suffering from injuries that are preventable because they are not properly prepared for intense training.

In order to reduce the amount of injuries, a well-rounded warm-up should be implemented before every practice that includes aerobic exercise and various stretches.


  • Promotes smoother muscle contractions.
  • Elevates body temperature.
  • Increases the flow of blood to the muscles.

These physiological effects allow the body to smoothly transition from low-intensity exercise to high-intensity exercise while reducing the risk of injury.

Allotting time for a warm-up has proven physiological benefits that will help muscles adapt and prevent injuries to foster healthy athletes on the course.


Created with images by Håkan Dahlström - "Stretching"

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