i need to get in shape for mountain climbing this summer, and i hate running cuz i suck at it (i'm happy if i get 1 mile in 10 min.) so i can ride my mountain bike a few times around a trail i made, its about a 1/4 mile loop. whats the best way stretch before and after a ride. i'll probably ride in the morning. and is running or mtbiking (or a combination of both) better for conditioning the heart, lungs, and legs? i notice that when i run i get lower back pain (a long time problem) and sometimes i have a bad hip. any suggestions for anything