🥘 Before you run — warm-up routine

Movement, not held stretches — this is what actually gets muscles ready to run. Tap any one to watch Kip demo it.

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1. Walking High Knees~20 steps

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2. Butt Kicks~20 steps

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3. Standing Lunges10–15 reps

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4. Frankenstein Walk~10 each leg

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5. Arm Circles10 each way

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6. Quick Feet15–20 sec

🏃 Stretch routine · after your run

Hold each stretch for 20–30 seconds. Breathe normally — never bounce. Tap any stretch to watch Kip demo it.

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1. Chest Stretch

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2. Shoulder Stretch

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3. Triceps Stretch

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4. Adduction Stretch

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5. Quad Stretch

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6. Calf Stretch

❄️ After you run

Keep walking — don't stop cold. Stopping suddenly and standing still right after a hard run can make blood pool in your legs and your blood pressure dip — that's what causes the woozy, lightheaded feeling. Walk for a few minutes first, then stretch while you're still warm. If you do feel dizzy or lightheaded, sit or lie down and prop your feet up — it helps you recover faster.

💧 Water

• Spread this across the day — not all at once — when you've got an afternoon run:
  • 80–120 lb: about 40–60 oz (2.5–4 bottles)
  • 120–160 lb: about 60–80 oz (4–5 bottles)
  • 160–180 lb: about 80–90 oz (5–5.5 bottles)
• Drink more once you're done running
• Hot or humid day? Hydrate extra that day, before and after