Don’t bounce while stretching.
Hold each stretch for at least 15 seconds but preferably up to 30 seconds.
Don’t stretch past the point of resistance. You should feel the tension but it shouldn’t be painful.
Benefits of Stretching
Stretching will help with muscle soreness, increase your recovery, increase athletic performance, and will help to prevent injuries.
When to Stretch
Dynamic stretching increases blood flow to the muscles, body temperature, heart rate, range of motion, while loosening up the muscles to prepare you for your run. Exercises such as Leg swings, Butt kicks, walking lunges, high knees etc… are good examples of dynamic stretches.
Go through your static stretching routine properly as you will get a very good improvement in your recovery time. If you don’t stretch, you’ll be stiff (tight) most of the day and before your next training session.