Introduces preparation before running and care afterward, sorted by purpose. Explains areas runners use, such as calves, thighs and hips. Helps build the body for running consistently. The content works regardless of distance, pace and age. Make care a routine and keep enjoying running for a long time.

Recommended for: Those who jog or run.

- Dynamic stretches before running

- Static stretches after running

- Calves and Achilles tendon

- Front and back thighs

- Hips and glutes

- Guidelines for care time

* A digital PDF guide with general self-care information; not a substitute for medical care, diagnosis or treatment. If you have health concerns, don't push yourself and consult a professional.