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[quote=Anonymous]I'm 40 and run in the morning.  I do a warm up before running.  I do about 15 minutes of core work and push ups with some dynamic stretching.  That really gets my body warmed up and mitigates any joint stiffness.

Google "dynamic stretching" to find some videos.   Regular stretching before working out isn't very effective because the muscles aren't warm.

I do vigorous exercise (strength/weight training) in the evening, because I find that it is most effective then.  I'm warm and less likely to pull something.

I also do a lot of yoga and stretching.  This is important because if you do intense exercise for 30 minutes in the morning but then sit all day, it's a recipe for stiffness and even injury.  I take mini stretch breaks throughout the day.  And I also do some yoga before going to bed to work out the kinks.

Part of the morning stiffness you experience might be because you work out in the morning and then don't get enough stretching throughout the day.  So you work the muscles really hard and then keep them in one position (sitting) for hours on end.  That can lead to some tightness.

That's why the little mini stretch breaks and then a final good stretch (moving the body through its full range of motion) before bed can help mitigate the morning stiffness.[/quote]

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