With the Christmas festivities now over, the New Year brings along a season full of interesting races, some also leading to next month’s Vodafone Malta Marathon.

Training preparations are now in full swing but one question that crops up with most participants, particularly beginners, is how much and what should they do to warm up and cool down before and after each work-out session or a race.

Why, therefore, is warming-up such a crucial factor?

Unfortunately, due to our busy schedules some may consider this routine as a complete waste of time and may neglect it even prior to a 10k race or a run over a longer distance.

I recall a time when John Walsh, my former coach, used to compare our bodies with a car engine.

Imagine you get into a car and turn the key in the ignition but do not wait for the engine to rev up before driving. Or if you were to apply a wrong gear... then you will see how the car will shudder and stall.

This is exactly the same reason why warming up is important.

The body needs to be taken gently through the gears. During this process, our joints, with our own internal oil, so called synovial fluid, become lubricated and will eventually help us perform our exercise with ease and with more efficiency.

The benefits of a proper warm-up are quite vast.

To mention but the basics, a warmed up body improves muscle elasticity and as muscles are more relaxed, speed and strength are enhanced. It also reduces the risk of pulled muscles and other strained injuries and lowers stress on the heart as our blood vessels dilate.

Another point to mention is that throughout this short period, the athlete improves sweating efficiency and assists the body not to overheat in the early stages of any event you are taking part in.

Admittedly, as a runner myself, I normally also take this routine as a mental preparation for the session ahead, whereby I try to completely let go of any thoughts and simply focus my attention on the run itself.

Warming-up is quite an individual process and comes as one deems fit.

Runners, normally embark upon a 10- to 15-minute easy jog, sometimes followed by a few strides in order to increase blood flow. Gentle stretching to increase mobility in joints also helps.

Walkers can do the same, that is start off your walk at a slower pace and build up gradually.

As you warm up, the heart rate increases, joints loosen up and breath becomes deeper. Be aware that stretching should come after a good warm-up run as stretching a cold muscle can only trigger an injury.

Sometimes the colder the weather, the longer the process may take. Ensure you keep warm and wear layers of clothing which may be removed once body temperature rises.

Cooling-down after training or a race is just as important.

As we exercise our heart rate increases and beats harder. Therefore, it is necessary to allow our bodies to return to normal at the end of an exercise programme.

So, just as you start off with an easy pace, the final five to 10 minutes is the time to ease off and reduce pace. If you stop abruptly, you may experience sudden faint symptoms due to insufficient blood supply to the brain.

Stretching is highly recommended here. Just as any aerobic exercise is beneficial for the heart, so is strength and flexibility.

Remember, tightened muscles and tendons lead to poor posture.

So, a good stretch after a run will reduce the stress placed on your back, relieves soreness and tension in the muscles, lengthens muscle tissues, enhances flexibility and reduces risk of joint degeneration.

Co-ordination is also restored.

To conclude, just as a car engine requires fuel, oil and proper shifting of gears, our body also needs the right attention to perform well and avoid injuries.

Before the starts to the Malta Marathon, Half Marathon and Walkathon next month, there will be fitness instructors to help participants warm up adequately for their respective events.

Enjoy your running!