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that's weird my niece's cross country team always did a mini warm up...then stretched...another mini warm up and then ran...

We always did at least a 1/2 mile warmup run at a 3:30-4:00 pace and then some of the other kids would stretch. But we just had a sip of water and started the workout. If you think about it, you're just putting one foot right in front of the other. No heavy weight or strain or anything. I stretched a few times, but I was always felt more stiff when I finished the run. The only injuries I ever saw were stress related..mostly knee problems.

My shoes are fairly old. I think they're cross trainers. I'm not really sure how to tell? So how do you loosen up your form?

Side note: I saw a girl on the treadmill at the gym and I instantly knew she was a runner. Her stride was so long and smooth and she looked so natural doing it...not to mention her butt was great.

When I run I must look ridiculous. ha

IronWorker

Haha, that's why I always run on the treadmills at the very back of the room...the scenery is great!!

As far as form goes...I just wrote a long paragraph about it and then did a search and found this good article that breaks things down pretty well.

Cross trainers don't give you the support that you need for running. They have a lot of support on the sides for lateral movement, which is something you don't need for running. They often have a very wide sole. I replaced my shoes every six months when I ran, but they needed it about every four months. I was putting down a lot of miles though. If it continues and you think it might be because of the shoes, then try putting some new insoles in. That can help a good bit and it's cheaper than buying new kicks.