Posted 01 November 2011 - 09:22 AM
I would start off with a five-minute jog as a warm up, and then do a 10-minute stretching session. Focus on your quadriceps, hamstrings, calves, groin, IT band, hips and even your shoulders and neck. Stretching after a short warm up has been shown to be more effective than stretching “cold.” Personally, I found that when I did this, my run felt smoother, less stiff and achy and I didn't have the feeling that I had cement legs! I do think it’s very important, however, to spend 10 to 15 minutes stretching after your runs…especially the longer ones! Your muscles will feel tight and achy due to the lactic acid, fatigue and muscle strain, and the stretching can help you to recover quicker. And that hurt feels so good! Go team go!