I always hated stretching--since I can remember. When I was a young buck I could run up to the starting line of a race after macking with my girlie and crank out 15:30-ish 5Ks. Needless to say those days are long over, and trying such foolishness now would no doubt do a number on me knees and shins, among other things. But until I discovered this site (and KBs) I never figured out a routine I could do that I wouldn't hate. Well. . . Now before every run workout (be it race-pace, LSD, or speed work) I do a very brief omelet--2-hand swing 20X, snatch 10X, c/j 10X and repeat for 2-3 circuits. I keep the rest intervals brief (30-60 seconds), and during them I strectch my calves or walk around on heels/toes. I use the 16kg bell. If this sounds like a lot, lengthen your rest intervals and do no more than 2 circuits, or maybe drop the c/j exercise. This routine takes me 15 min tops, and when I take off I feel like I've been shot from the gate. FWIW. Not sure, but it might be a form of the active stretching Nate endorses. Either way, it works for me.

I've had similar results with a KB 'warm-up' before cycling. I'll swing a 16kg for 1 minute, rest for another minute, then do 5 overhead squats (each arm/leg). It loosens the legs up nicely, plus holding the KB overhead reduces the strain on your arms during those long rides. When I finish the ride, I'll do 2 sets of 30 front squats with a 24kg, followed by 2 sets of 50 with a 16kg. I find that the slower I perform the exercise, the less sore I am the following day. I followed this program for a month before Hotter 'n Hell this past year, performing the drills on 4 of my 8 weekly rides. I rode a 3:58 and my legs resembled Cippo's!

Now if only I could afford Record...

I was never a real fan of stretching till recently. I do the stretching that is in the AF Elite workout book and it makes me feel great. My legs are rarely sore after a run and when my gf gave me a backrub there were no knots at all....I dont believe that has ever happened. If you're serious about training, then you gotta be serious about stretching. I hope I get my KBs for X-mas.