As far as stretching goes, I only stretch after running. Stretching cold muscles isn't a good idea. I suppose you could warm up, then stretch, and then run. . . but that's too much work for me. LOL
I walk for about 4 minutes, then pause (on the treadmill), do a few standing stretches, then walk another minute before I start the jogging intervals. Loosens me up just enough to jog. Then I do the real stretching afterward--it feels so good, and I listen to some down-tempo music, it's like a little reward for a good workout!
