How to Stretch Before and After a Run

Instructions

Things You'll Need:

• Running Shoes
• Running Sunglasses
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Health Club Memberships
• Gymnastics Mats

1. 1

   Stretch the major muscle groups of the legs. This includes the upper and lower calves and fronts (quadriceps) and backs (hamstrings) of the thighs.

2. 2

   Use a wall to stretch the calves. Lean hips forward, and keep heels on the ground. Do the same exercise with a slightly bent knee to stretch the lower calf.

3. 3

   Lie down on your back to stretch the hamstring. Do this by pulling one leg toward your head. Keep the knee of the stretched leg slightly bent.

4. 4

   Stretch the quadriceps. While standing, lift one foot (bend the knee), with the opposite hand, to the buttocks. Keep the trunk upright.

5. 5

   Stretch the hip/lower back. Get into a sitting position. Cross the left leg over the bent right leg. Hug the left knee to the chest. Twist the trunk of your body, and look over your left shoulder.

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