rhouzer

i would like to know what are good stretches, and running exercises. Also running every day goo/bad? and when.

Akateros

For stretches and exercises, I recommend you head on over to www.runnersworld.com

Excellent, comprehensive resource. Training plans to build your mileage for whatever goal you like, whether that be "I'd like to start running," or "I've been thinking of doing an Ultra."

Running every day -- well, that depends. If your goal is to build muscle mass, then "not so good." Running heavy mileage and bodybuilding are about as diametrically opposed, speaking in terms of athletics, as you can get. Running is very catabolic, except for sprinting.

"Bad" in the general sense? I wouldn't advise running every day; at least one day off a week is a good idea, as is varying your mileage and intensity. But so long as you stretch out (particularly hip flexors; running's terrible for tightening the hips), and take care of any twinges of pain before they become full-blown overuse injuries, then it's a fine (and fun) outlet for your exercise needs.

"It is a wearisome illness to preserve one's health by too strict a regimen."

Run4Life

I run 3 miles every other day. I wouldn't recommend running every day. Runner's World is a great website. I hope it helps you out.