Once you’ve designed your training log correctly, it’s time to get out there and start executing your plan. But wait--there’s something you should do before you hit the pavement. That something, of course, is stretching. Stretching is a staple of long-distance runners and is hugely important to do, although many people know very little about how to actually do it. In this episode, Mason and Scott list out some helpful stretches, identify which types of stretches should be done in which scenarios, and outline some of the many benefits of stretching. (WARNING: The benefits aren’t what you think they are!)

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