Recovery is where adaptation happens — stretching is the first step.
Hold, Don't Bounce
Hold each stretch 30–45 seconds. Bouncing triggers the stretch reflex and can cause micro-tears.
Priority Areas
Hip flexors, hamstrings, calves, and thoracic spine — the zones most restricted by sitting and running.
Timing
Stretch within 30 minutes of finishing. Warm muscles respond better than cold ones.