Stretching before and after running is vital for preventing injury and improving performance.

Stretches for runners
 
 

 

1. Hamstring stretch

Stand hip-width apart, extend right leg pointing toes up. Bend left knee and lower upper-body to floor bending at hips.

2. Calf stretch

Similar to calf raise. Stand on a step or platform with straight legs, lower heel to floor.

3. Quad stretch

Stand with legs hip-width apart. Hold right foot behind butt pointing knee to floor. Push your right hip down, feeling a stretch down the top of the leg.

4. Hip flexor stretch

Stand straight, step right leg forward one metre, bend both knees and push hips and butt forward. You should feel stretch down the front of left leg around hip area.

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