A warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. Warm muscles are more flexible. The blood flow stimulated by warm up activities feed the muscles and carries away carbon dioxide and other wastes. Warm up activities help to prepare muscles to be safely worked.

Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure.

Sore muscles after physical activity, known as delayed onset muscle soreness (DOMS), can occur when you start a new exercise programme, change your exercise routine, or increase the duration or intensity of your regular workout.When muscles are required to work harder than they’re used to, or in a different way, it is believed to cause microscopic damage to the muscle fibres, resulting in muscle soreness or stiffness.The soreness is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. This type of muscle stiffness or achiness is normal, doesn’t last long, and is actually a sign of your improving fitness.

Get a good pair of comfortable running shoes and gear; select an area or gym to run. Ease yourself into running slowly to avoid injury and enjoy the experience. Decide on how many days you will be running. two or three times in a week is a good start with the days spaced out. Be consistent. Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.

Start running for an amount of time that feels comfortable say 20 minutes. When you first start out, try alternating between running and walking during your session. As time goes on, make the running intervals longer until you no longer feel the need to walk.

A number of reasons can cause this.

1. You are not pushing hard enough
2. You are not exercising consistently
3. You are doing too much aerobic
4. You eat more calories than what you burn
5. You are following the wrong diet
6. You are losing inches but not weight
7. You have not exercises for long enough
8. You have a medical problem or condition