As you increase the intensity and mileage of your training, a key aspect in the runner's life is to ensure a proper recuperation.

Recuperation includes keeping muscle tightness away to prevent tendinitis, fasciitis or ITBS.

Try to do this daily routine at least twice a week:

What you need:

- Quality foam roller (medium size ok)
- Massage ball or tennis ball
- Golf ball for plantar fasciitis

Roll 1:

Rolling Gluteus Maximus & Piriformis (2 mins each leg)
https://www.youtube.com/watch?v=G8zhISjVxfU

Roll 2:

Rolling Hamstrings (2 mins each leg)
https://www.youtube.com/watch?v=lLswx0vSvtk

Roll 3:

Rolling IT Band (2 mins each leg). Manage pain by supporting yourself with your arms. NO NEED TO SUFFER!
https://www.youtube.com/watch?v=eI9qLfSlCuI

Stretching 1:

Calf massage. Ideal to prevent/heal achilles tendonitis and shin splints. Go up and down the calf (from just below behind the knee to the achilles). Add extra focus on tight spots. (2 mins each calf)
https://www.youtube.com/watch?v=3uwq0ZvHTd4

Stretching 2:

Plantar fascia massage with a golf ball. Ideal to prevent/heal plantar fasciitis. (2 mins each foot)
https://www.youtube.com/watch?v=-c_PJSq23ko

This your standard easy week-day run, start easy to gradually warm-up.

Another 20 min to get into the habit of running. Try to go slightly faster than your first 2 runs.