If you’ve made it this far—either in the guide or your actual running journey—congratulations!

You’ve done the hardest part: starting. You’ve pushed through the awkward runs, figured out pacing, and maybe even surprised yourself with what your body can do.

But here’s the thing about running: It doesn’t stay exciting unless you keep growing / evolving with it.

Follow These Tips To Get Faster At Running
How to get faster at running by training smarter—real insights from years of chasing speed on roads and trails.
Alastair RunningAlastair Dixon

That doesn’t mean chasing new goals all the time. Sometimes it just means learning how to stay healthy, enjoy the process, and make running something you actually look forward to.

This part of the series is all about exactly that.

🔒 This is Part 3 of a subscriber-only beginner running series

Here’s a recap of the full guide:

Want all three parts? [Subscribe for free, or log in here] to get the full series OR upgrade your membership to gain access to all training plans (including my Couch to 5K plan) and exclusive content.

Stretching isn’t optional (but it doesn’t have to be fancy)

Soreness after a run is normal—especially in the first couple of weeks. But if you want to bounce back faster and keep injuries at bay, stretching should be part of your routine.

Here’s the basic strategy:

  • Before your run: Do 3–5 minutes of dynamic stretching (think leg swings, walking lunges)
  • After your run: Spend 5 minutes doing static stretches—hold positions like hamstring stretches, calf stretches, and quad stretches for 20–30 seconds each

Need ideas? Watch my video below:

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