How to gain flexibility as a runner?

Stretch after your muscles have warmed up, not before. Instead of bouncing, hold the stretch for at least 30s, since muscle memory doesn't kick in until then. That's what my massage therapist told me.

You may also want to cross-train (do something other than running, e.g. Swimming, cycling, ski-ing, weights, etc. ) to make sure you work the other muscles that don't get a work-out when you're running, and to let the other ones rest. Check out this hub if you're interested hubpages.com/hub/HOW-TO-IMPROVE-YOUR-5K-TIM.

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