Science-Based Runner's Recovery Guide: Stretching, Foam Rolling, and Nutrition Protocols

Develop a comprehensive recovery routine for runners with the following specifications: - Running experience level: [beginner/intermediate/advanced] - Weekly mileage: [miles/kilometers] - Training phase: [base building/race prep/post-race/maintenance] - Available recovery time: [minutes per day] - Current injury concerns: [areas of concern if any] - Recovery tools available: [foam roller/massage gun/bands/etc.] Structure the routine to include: 1. Dynamic stretching sequence (pre-run) with hold times and repetitions 2. Static stretching routine (post-run) targeting key muscle groups 3. Foam rolling protocol with pressure levels and duration per area 4. Self-massage techniques for common problem areas 5. Nutrition timing windows and specific recommendations for: - Immediate post-run (0-30 minutes) - Extended recovery (2-4 hours) - Daily nutrition for optimal recovery 6. Hydration guidelines with electrolyte recommendations 7. Sleep optimization strategies specific to runners 8. Active recovery day suggestions For each recommendation, provide: - Scientific rationale with physiological mechanisms - Research-backed benefits - Common mistakes to avoid - Progression/regression options Format as a daily/weekly schedule with time allocations and priority rankings for time-constrained days.