After you have warm up for about 5 minutes it is very important to stretch properly this may help prevent injuries.
Make sure the stretch you preform are static stretches not ballistic stretches. Ballistic stretches are the stretches that you see some professional athletes perform where they stretch then stretch again in quick succession.
When running focus on both the legs and back for at less 5 to 10 minutes. Make sure you don’t hold a stretch for more than 20 seconds.
If you have had any level of continuous discomfort please consult a medical specialist.
Please keep an eye out for the stretches I use on our website.