A proper warm up and cool down (see also: foam rolling)

In my 20s, my favorite thing about running was that I could just get up and go. No commute, no warm up, just tug my shoes on, do the run, come back and shower and go about my day. NOT SO in my 30s… after years of on and off injuries and taking weeks-to-months long breaks from running, I now do a 20 minute foam roll/dynamic warm-up before every run and another 20 minute foam roll/stretch cool down after every run. Sometimes the warm up/cool down takes longer than the actual run itself, which feels insane. But nothing’s been more effective in preventing injury and keeping my body going!