Typical running procedure:
- Pre-run dynamic stretching / warm-up
- leg swings (forward-backward, side-to-side; hands against the wall); 30 seconds / motion / leg
- jumping jacks
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- 5-10 minutes walking
- Daily suggested workout / planned workout routine
- 5-10 minutes cooldown walk
- Post-run static stretching
- reach down with crossed legs (right leg over left leg, vv.); 30 seconds per leg
- flamingo; 30 seconds / leg
- achilles tendon stretch (hands against wall, one straight leg behind with heels on the floor); 30 seconds x 3 sets / leg
- peroneal tendon stretch (same as achilles heel stretch except knees are bent); 30 seconds x 3 sets / leg
- …