If you feel tight and need to stretch before, do it after you've warmed up with a slow five or ten minute jog.

如果你觉得肌肉紧绷，需要先做个拉伸，至少要做个5到10分钟的慢跑作为热身。

youdao

Try to do high knee sprints intermittently throughout your jog, but take breaks to slow your pace and jog when you need to.

尝试在你慢跑的时候间歇性地做高膝盖冲刺，但休息放慢你的速度并且当你需要的时候也可以慢跑。

youdao