Sadly, this is still life outside my window, at least this week. Lousy Smarch weather!
I was comparing that to how I felt last week when I did 7 miles that felt easy and fast, and I think the difference is - I was running with my husband last week. Which, don't get me wrong - I love company on a run. And it's time spent with my husband, which is awesome - it feels like there is never enough of that in a week. But he hates warmups and cooldowns. He did run a marathon last year, so he isn't a new runner exactly, but he is...luckier than I am? Sillier? He goes out and runs, and when he's done he comes in and resumes his day. I did get him to do a short warm up for our run last week, but there really wasn't a cool down. And I bet that's why my achilles was tight last week but wasn't this week after a more strenuous and longer run.
For runs more than 2 miles I usually walk 1/2 a mile to start with, although lately I've been adding some rolling squat-knee-hugs (do those have a name? You stand with your feet a part, bring a knee up to your abdomen, put it down and squat, then do the other knee, lather rinse repeat?) to loosen up my hips/pelvis and cool down for half mile walk afterwards, following by some light stretching afterwards.If it's a 2 mile run I'll do a quarter mile.
He can get away with no warm up or cool down - but apparently I can't, and next time we run again I guess I'll have to be stubborn no matter how much it irritates him. (He doesn't like running - he does it because it's good for him. I don't think he'd mind an injury that put him off running, if I'm honest! On the other hand, I obviously love running...)
What about you? What do you do for a warm up, if you do one? What about cool down? Can you get away with skipping it if you want to, or is it a must for you too?