What kind of warm up do you guys do for a run between 5-7 miles? Do you count your warm up & cool down distances as part of your total for the day?
It is a good idea to do warmups and cool downs. You are about to put a lot of stress on your body and it is a great idea to warm it up and get it ready. Just the same is important afterwards. Your blood vessels are wide open and if you come to a dead stop the blood will pool in your lower limbs and it will be hard to recover. Here is an article that goes into detail about the benefits of both:
Irun100s
Irun100s