Just a tip for the runners. At the end of a run after your warm down, try laying on the floor with your legs up against the wall. I used to do this when I was in xc/indoor/outdoor track. It helps dissipate the lactic acid and will help with soreness.
I tried helping a co-worker with his running, he wanted to get his endurance up and he asked for my advice. I gave him some pointers. He called me an idiot and ignored what I told him. A couple weeks later he was hobbled up with shin splints and an ankle injury. He told me that a warm up run and stretching was totally unnecessary. Starting out distance is most important, not speed. Build the base first and work on interval work later.
Rant over
I should start running soon. I have a goat hunt coming up in August......
