This is my third year of running and I'm hoping to break the sub 20 club. I almost did it last year, my PR is 20 minutes. I'm hoping to PR in all race distances this year (5k,10, half). I plan on running my first marathon Jan. next year at the Disney World marathon.
The recommended range is 300-500 miles. There are other factors that can decrease or increase these numbers though: weight, foot strike, and terrain. If you don't feel like your shoes are giving you adequate cushioning than it is probably time get a new pair. I usually run 5-6 days a week, I have 3 pairs in rotation. Two for the easy days and the other for speed work and races.
Stretching is unnecessary. Warming up your muscles before running is the best route to take. Some knee lifts and buck kicks and a short amount of jogging is really all you need. I usually my first mile as a warm up.
Also, foam rollers are great after hard workouts.
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