As a result, Noden concluded, you make it impossible to pass judgment on your effort. As such, fartlek lends itself to the cross-country setting, because training venues away from the track are almost always unmarked and undefined. The burden falls on the shoulder of each runner to make each fartlek workout as it good as it can get. And don't forget to stretch after you run and between lifts. Warm up is important.
Research shows that warm tissues stretch better than cold tissues.
Many runners interpret this to mean that you jog 5-10 minutes before stopping to stretch. Robert Forster, however, offers another opinion. Forster recommends that runners develop a routine that begins with some simple pre-workout stretches, then continues after a short jog warms the muscles. Stretching after the workout also is a good time to increase flexibility. You need to continually work on your flexibility to achieve success as a runner.