How much warm up is consider "Right"!?

Let's ask ourselves, how much warmup is consider right before setting off our regular run or even at the event?? Do we do proper warm down at the end of the run?
Warm-up is to prepare your body to run at higher intencities after the pistol goes off. Muscle stiffness is directly related to muscle injury and therefore warm-up should be aimed at reducing muscle stiffness before the real action. Peformance may be improved, as an appropriate warm-up will:

1. Increase speed of contraction and relaxation of warmed muscles.
2. Improve economy of movement because of lowered viscous resistance within warmed muscles.
3. Increase blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscles temperatures.
4. Facilitate oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures, and
5. Utilize the warm-up as a time to mentally prepare for the task at hand.

Benefits of warm-down

1. During running the muscle contraction will pump your blood back to the heart, which also mean it prevents blood pooling in your legs. So, when your race finishes blood pooling to your legs will take place, which also means less blood is able to return to your heart. This can lead to dizziness if standing still after the race. Therefore a mild walk at the end of the race to make the blood circulation more complete is necessory.
2. Warm-down will also help to reduce lactate accumulated throughout the workout.

So, what warm-up and warm-down is good before the workout and race?

Warm-UP/Warm-down

1. Brisk walk of 5mins
2. stretch for 5-10 minutes from angkle all the way to neck.

Other than normal running, what other type of trainning is essential:

XTraining:

1. Cycling - To determine how long you need to cycle, multiply the estimated running time for the day’s training by 1.5 and cycle for that amount of time in place of the run. Stretch after the exercise just as you would after a run.
2. Running in the water - it simulates running and is a cardiovascular workout.

Weight Training:

1. Bench Press (2 x 12): You should perform two sets of twelve repetitions. Use weight that you can easily complete two sets of twelve repetitions without the assistance of a spotter. I am not saying to not use a spotter, rather that your spotter should not have to assist you in completing these two sets.
2. Dumbbell Curls (2 x 12): Use weight you can do two sets of twelve repetitions.
   Lat Pulls (2 x 12): Use weight you can pull down and finish two sets of twelve repetitions.
3. Back Extensions (2 x 12): Do not use weight for this one. For marathon training, simply performing the exercise in enough.
4. Sit-Ups (2 x 15): Repetitions can really vary on this one depending on your choice and how easily you can do sit-ups. This can be a confidence booster if you can tone your abs. Just be smart and do what feels comfortable.
5. Crunches (2 x 15): Use your judgment here and let your body tell you whether to do more or less.
6. Leg Extensions (2 x 12): This is a great exercise and will help build your leg muscles and will help your knees feel stronger.
7. Leg Curls (2 x 12): This is a great way to strengthen those hamstrings which are very important for marathon runners.
8. Calf Raises (2 x 12): Strengthens the calves which you may find to be quite sore after those long runs.