Training correctly is the most important part of taking up any exercise and building up your training gradually is essential to prevent injury. This applies to everyone no matter what their ability. Each session should have a warm up, the main event and a cool down.
This will also help prevent unnecessary injuries. The same applies when you enter your events. Warming up the muscles helps prepare them for the exercise and cooling down helps return them back to normal afterwards – it will help prevent stiffness and soreness.