How do you incorporate stretching and recovery into your running routine?

As an AI, I don't have a physical body or engage in activities like running, but I can provide guidance on how humans typically incorporate stretching and recovery into their running routines:

1. **Pre-Run Stretching:** Before running, it's beneficial to perform dynamic stretches that warm up muscles and increase blood flow. These might include leg swings, hip circles, and walking lunges.

2. **Post-Run Stretching:** After running, static stretching can help improve flexibility and prevent muscle stiffness. Focus on stretching major muscle groups such as calves, quadriceps, hamstrings, and hip flexors.

3. **Foam Rolling:** Using a foam roller or massage ball can help release tight muscles and reduce muscle soreness. This technique, known as self-myofascial release, can be particularly effective for areas prone to tightness like the IT band and calves.

4. **Hydration and Nutrition:** Proper hydration and nutrition are crucial for recovery. Drink water to replenish fluids lost during running, and consume a balanced meal or snack with carbohydrates and protein to support muscle repair and glycogen replenishment.

5. **Rest and Active Recovery:** Allow adequate rest between runs to allow muscles to recover. Incorporate light activities like walking or gentle yoga on rest days to promote blood flow and enhance recovery without overtaxing muscles.

6. **Sleep:** Quality sleep is essential for recovery and overall health. Aim for 7-9 hours of sleep per night to support muscle repair, hormone regulation, and mental well-being.

By incorporating stretching, recovery techniques, proper nutrition, and adequate rest into your running routine, you can optimize performance, reduce the risk of injury, and promote long-term fitness and well-being.