GOAL:  5K RUN/WALK

Cross-training (swimming, cycling, elliptical machines, cross-country skiing, etc.): You avoid overuse of certain muscles in running/walking and under use of other muscles to prevent injury.

Strength/Weight training: You improve your overall conditioning, allowing your body to work harder and longer before you get tired. You strengthen muscles involved in running/walking and maintain joint flexibility, which prevents injuries.

What about stretching?

Stretching is best done when warmed up--either after at least 5-10 minutes of walking or jogging.  Or you can wait until the workout is over--stretching then may help you feel less stiff after your workout.

Although recent studies have shown that pre-workout stretching may not reduce your risk of injury in physical activity, regular stretching may be beneficial for flexibility in the long-term. Stretching may reduce injury in sports involving bouncing and jumping activities, which are associated with a high degree of stretch-shortening cycles in muscles.