Warm-Up Stretches

Calf Stretch

Aims to stretch the lower leg muscles for better running performance. Start in an upright position. Place one bent leg forward and place the other leg straight backwards. Hold this position and count from 1-10. Repeat this pattern and alternate your feet.

Quadriceps Stretch

The quadriceps stretch works the front thigh muscles. To do it, stand upright and hold your left foot with your left hand, bring it backwards, with the sole of your foot touching your buttocks. Use your free hand for balance. Hold this position for 10 counts and repeat with the other leg.

Hip flexor Stretch

To do a hip flexor stretch, stand with feet apart and place one leg in front of your body. Bend the front leg so your thigh is parallel to the ground. Your other leg should be slightly bent and almost touching the ground. Tilt your pelvis backwards and push your hips forward. Hold the position for 10 counts and repeat on the other leg.

Hamstring Stretch

Stand upright with legs about a shoulder’s width apart. Bend your hips and try to reach the ground with your hands without bending your knees. Hold this position for 10 counts and repeat.

Hip and Lower Back Stretch

Sit with your legs outstretched. Raise your right leg and cross is with your left leg by bending your right knee. While holding your legs’ position, twist your upper body opposite your bent leg’s direction, in this case to the right. Feel your hip and lower back stretch. Hold this position for 10 counts and repeat the process on the other leg.