Stretching

Stretch dynamically before running and statically after, or at another time of day.

• Before: 5 to 10 minutes of dynamic moves such as leg swings, walking lunges, high knees and butt kicks warm the muscles without costing power.
• Long static holds of over 60 seconds just before a fast session can reduce power for about an hour; holds under 30 seconds have little effect.
• Studies find that stretching does not reliably prevent injuries or soreness.
• For flexibility: hold each stretch 30 to 60 seconds in total (calves, hamstrings, quads, hip flexors, glutes), 2 to 3 times a week.

Stretch gently, never into pain. If you feel no need for it, skipping static stretching is fine.