The aim of the warming-up is you not only physically, but also mentally prepare. The body temperature and particularly which of the muscles is raised. Because of this there all kinds of processes which are involved in running have more efficiently gone, as a result of which the output of your training will be higher. By well implementation of the warming-up you reduce moreover the chance on injures.
The warming-up starts with a reasonable walking speed about 5 minutes. Afterwards quietly running with accelerations. Do during and after the warming-up also what exercises.
The length of the warming-up depends on several situations. At a quiet endurance training is very slowly start sufficiently. If preparation to interval training must you take a quarter of an hour. At a race something more. Also it dependent on the weather conditions. Takes at cold weather more time for the warming-up. You can do a part of the warming-up at very cold circumstances also at home.
After the training you do a cooling-down for falling the body temperature and to remove the waste products. By cooling-down on the correct manner applying you will repair faster of your efforts. Also the course muscles are brought on length.
The same as warming-up, but then the other way around. 5/10 minutes quietly running with accelerations. Afterwards you walk a bit in a reasonable speed. Do during and after cooling-down also what exercises.
Just like at the warming-up the cooling-down dependent on several situations. Generally ten minutes is sufficient. Do always a cooling-down always do. Do also not too much.