I've been running regularly for almost a year but I've been neglecting proper warm ups and after run stretches. I haven't hurt myself yet and I want to make sure I don't lol. I started doing some shoulder rolls, walking lunges, and ankle things before running, but is that enough? Do I need to stretch after running? I usually lift afterwards and I know static stretches might not be good before exercising so idk what to do. I'm also incredibly self conscious so I don't want to do some of those goofy looking warm ups unless they're really good lol

Exercise keeps me sane and I really don't want to get hurt so bad I'm permanently injured or have to take a long time off, especially since I'm getting older