Stretching before a run has many advantages. After a run, stretching helps to enhance blood flow, which promotes muscle recovery and regeneration. By helping to remove waste and lactic acid, this therapy lowers pain in the muscles and joints. Stretching also improves the flexibility of the main running muscles, which can help to increase range of motion and reduce the possibility of overuse and muscular strain issues. To help the body get even more prepared for the next physical activity, lower the chance of muscular strain, and improve running performance, dynamic stretching is advised as part of the pre-run warm-up.
For those who have never run for an hour before, it may seem daunting. However, the 2019 State of Running report suggests that an hour is the average time it takes to complete a 10K race, which is less intimidating than a marathon that takes an average of four hours and thirty-two minutes. This could be why more people registered for 10K races in 2019 than marathons.
Recovery runs are low-intensity runs that you do when your legs are tired from previous training, but you want to add more mileage to your week. These runs are done at a light, controlled effort that doesn't cause any additional muscle damage or require extra recovery time.
