What a good warm and cool down for running 2 and a half miles?

Question

I recently gained a some weight and now I want to lose it. I started running. I think that will be a good start but I want to make up my legs don't cramp up. What's a warm up and cool down for running 2 and a half miles?

Answer 1

Drink lots of water first of all, that helps with cramping. If where you're running is warm then warming isn't exactly necessary especially if you're not running really hard. But at least 10min. with good stretching is a proper warm-up. Cooling down is the same. Hope this helps! :)

Answer 2

5 minutes or so of stretching/warm up jog should be plenty, at the end some light stretching should do the trick, wouldn't worry to much about it.