Warming up and cooling down before and after a long distance run is an essential part of injury prevention and can also help increase stamina.  There are many different methods and workouts pre and post runs but each basically follow the same essential elements.

Pre-run warmups

Factors needing consideration before beginning a long distance run include not burning yourself out before the run and warming up muscle groups the right amount to prevent injury.  As every person has a unique finger print, every runner needs a unique and varying warm up plan.  The first step of most pre-long distance runs includes running about a quarter of a mile at a brisk jog.  Many runners actual warm up at race pace, but I prefer to go a little slower.  Personalize your speed and distance but be aware of how your body is handling the pace and distance.

The most important step regarding warmups is stretching.  If you don't like to be sore after a long distance run, stretching will prevent it.  If you stretch correctly and have already "got in shape", so to speak, you should be able to run as much as you want and never be sore the next day (I've tried this after a lecture from my cross-country trainer and it proved true for me).  I won't get into much depth about the type of stretches that should be done, but I'd definately recommend stretching out calves, the core muscles of your body, etc.

Post-run Cooldowns

A very helpful step to gain more stamina, prevent injury, and minimize stiffness, post-run jogs/cooldowns are a highly beneficial plan to carry out.  After cross-country meets, (mind you this is a shorter run, only a 5k), I would just briskly run about 300 meters and call it a day.  After workouts, I usually end with sprints and shift over to about a 800m cooldown run.  I'd recommend assessing the amount of stamina and energy you have left and to try to let it out in a series of ten to fifteen minutes of light running.  Once again, everyone is different so your body might require a more challenging or easy pace, time, and distance.

A technique to consider would be to start of at a slow pace and gradually increase speed until you're almost at a sprint.  This can be a more dangerous technique, as pushing oneself too hard can cause sprains and stiffness.  I recommend more of an easy, light run after a distance run but make your own assessments of what you feel up to doing.

Again, the most important part of a post-run cooldown is stretching afterwards.  Your goal should be to relax your body and to feel the stimulating endorphines releasing in your brain.  Running can become like an addiction because of the chemical releases of post-running, a very stimulating feeling.  Use this to your advantage, as you can stretch out comfortably and relaxed.  Make sure your body is fully loose and relaxed before doing other activities.

This concludes the basic essentials of pre and post long distance running warmups and cooldowns.  Please feel free to submit comments on this information and make a personalized plan for yourself.  Goodluck in your runs!