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==Mid-run==
Gently moving a limb through its natural Range of Motion can refresh the muscles. This is different to a traditional stretch, as you are not trying to extend a muscle past its comfort point. This approach is the basis for the [[Morton Stretch]].
|<html><div class="thumb"><div class="thumbinner" style="width:300px;"><img alt="" src="http://fellrnr.com/images/MortonS.gif" width="300" height="397" class="thumbimage" /> <div class="thumbcaption"><div class="magnify"></div>An animation of the [[Morton Stretch]]. </div></div></div></html>
==Cooldown==
=Dynamic or static stretching=
It is unclear from the research if dynamic stretching improves flexibility as much a static stretching, as different studies have reached different conclusions. It's also unclear if the risk of injury from stretching itself is greater or less with dynamic stretching. Therefore it seems wisest to use dynamic stretching, or very gentle short static stretching as part of the warm-up, and gentle short static stretching in the cooldown[[Cooldown]]. Longer periods of static stretching to improve flexibility could be incorporated at other times, when the muscles are not delicate from exercise, and have been warmed passively.
=Deep stretching with PNF=