When you are running, either in season or out, don’t forget to warm up and cool down. This is especially important on race day, but should also be done during workouts. Warming up and cooling down can help you perform better and avoid injury and soreness. Following is some advice from another website about training. (http://www.therunningadvisor.com/Training.html)
Warm up/Cool Down
Warming up and cooling down are two of the oldest and most routine running training techniques.
Warming up should consist of light jogging, massaging, and gentle stretching. The optimum time to stretch is during the cooldown period after your run when the muscles are warm and loose. The goal for warming up is to loosen up your legs as well as the rest of your body. Once the warmup is completed, you will feel an increase in energy and your body will be ready to perform at maximum efficiency.
Cooling down takes place after your run and should consist of light jogging/walking in order to decrease body temperature and remove waste products from the working muscles. Static stretching exercises should also be included in order to decrease body temperature, remove waste products from the working muscles and to increase range of movement.
The key to the cool down is to just do it. Many runners skip this step and pay for it later with muscle soreness and tightness. Cooling down helps the body to recover and regenerate for the next run.