Whether you’re jogging or running around your neighborhood or preparing for a major marathon, engaging in regular stretching is a great way to stay nimble and healthy. Try to follow an outline of eight stretches (use a combination of the ones we told you about above!) after every run, at least once or twice per week.

If you feel that one muscle or muscle group needs special attention, feel free to practice some of the deeper stretches on them. However, full-body stretches are fine, too. That way, you can target all of your major muscle groups without having to spend a ton of extra time after your run.