STRETCHING & INJURY PREVENTION
Science-backed stretching routines and injury prevention strategies
STRETCHING ROUTINES
Pre-Run Dynamic Warm-Up
8-10 minutes
Before every run, especially before hard workouts
Dynamic stretching routine to prepare muscles for running
5 stretches
Post-Run Static Stretching
10-15 minutes
After every run when muscles are warm
Static stretching routine for recovery and flexibility
6 stretches
Deep Stretch Recovery Session
20-30 minutes
1-2 times per week on easy or rest days
Extended stretching session for recovery days
8 stretches