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John, I just turned 53. I religiously spend 15 minutes before and after every run no matter how short or long. For me the key issue is staying health and avoiding injury. The key is listening to your body and what it is trying to tell you like "slow down" or "don't even try this hill at this fast pace" When weather or travel schedule does not allow running i stretch for 30-45 minutes. I strongly suggest sit ups 20 reps with 20 second recouperation time. start with what ever you can do and work your way up to 10 sets. This has really help my runing besie trimming my waist.
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