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Anonymous
I work with a guy who used to coach cross country for CSUF & UCI, so I've got like my own personal /fit/.
Anyways, he told me stretch for about 15 minutes before a run. Afterwards you probably want to stretch a little to, at least your IT bands (google IT band stretch). Not stretching enough could be why your calves/feet/shins hurt, but it could also be because you're new.
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