“The most common mistake people make is ramping up their workouts too quickly. When you overdo it, you increase the risk of injuries, which can delay progress. Instead, start slowly and set a schedule you can sustain,” says Stefanie Heyser, a physical therapist at Henry Ford Health.

“Marathon running has many health benefits. It can improve your cardiovascular health and your bone health, for starters,” says Stefanie Heyser, a physical therapist at Henry Ford Health. “But if you’re not careful, marathon running can also take a toll on your bones, muscles, ligaments and cardiovascular system. After such a long run, your body needs time to recuperate. Lack of recovery both in training and after a race can negatively impact your bone health—leading to stress fractures and other issues.”

Henry Ford physical therapist Stefanie demonstrates simple and effective stretches that athletes, especially runners, can use to loosen their muscles before and after running.