Ten minutes of stretching before and after running or sport should be sufficient. Golf, tennis, and baseball and softball players will want to stretch muscles in the shoulders and elbows as well. If time constraints limit your ability to follow this schedule, stretching should be performed at least once during the day. Drink water before, during and after training Water performs two important roles for the athlete. It maintains blood volume and cardiovascular function and ensures regulation of body temperature.
Adequate hydration is therefore necessary for optimum training performance and recovery.
If you wait until you feel thirsty to drink, you have waited too long. We recommend drinking 6 to 8 glasses of water each day with an additional 8 ounces for each 20 minutes of exercise. If training exceeds one hour, a diluted carbohydrate drink may help fluid replacement after the run. An athlete's diet should consist of roughly 60-70 percent carbohydrates which provides a more sustained energy release. Good sources of complex carbohydrates include bananas, bars, bagels, vegetables, breads, cereal and pasta.