I don't stretch beforehand, but I do loosen up as per the Chirunning exercizes in the book.

For stretching after, I am not that diligent but I do stretch enough to loosen up the hardest used groups. I try to incorporate it into whatever else I am doing at the time if I am pressed for time. Sometimes I run on my lunch break and don't have time for 20 minutes of stretching, so I will stretch while I am "mopping down" and changing in the bathroom. When I am untying my shoes... when I am brushing my hair... etc.

I also have a farm and in the a.m. have to feed the animals and clean up after them - I try to use that as an opportunity to do both stretching and strength training. Otherwise I just would not have time.

Becky, if you want to borrow my Chirunning book, I can send it to you if you promise to send it back when you are done. PM me if you would like to borrow it.

Indy