When running or jogging, stretching the legs is especially important both before and after your workouts or races.

Quadricep Stretch

  1. Standing up, use right hand to grab left foot near the ankle.
  2. Keep shoulders back while stretching left leg upward.
  3. Use left arm to lean against a steady surface, such as a wall, if you are unable to balance while holding stretch.
  4. Hold stretch for 15 seconds.
  5. Repeat stretch on other side of the body by grabbing right foot near the ankle with left hand, and stretch right leg upward.
  6. Hold stretch for 15 seconds.
  7. Repeat stretch 3 times each side.

Calf Stretch

  1.  Stand facing a stable surface such as a wall ora tree trunk
  2. Take left foot and balance foot on heel.
  3. Place toes of left foot onto stable surface.
  4. Lean forward towards wall, feeling stretch in the back of the calf.
  5. Hold stretch for 10-15 seconds.
  6. Repeat Steps 1-5 using right foot to stretch right calf.
  7. Repeat stretch 3 times on each side.

Lunging Leg Stretch

  1.  While standing, bend knees while keeping hands on thighs.
  2. Bring right leg back behind you ensuring that it is slightly straight, while keeping left leg bent at a 90 degree angle, with both hands on left knee for balance.
  3. Hold stretch for 20-30 seconds.
  4. Repeat on other side by bringing left leg behind you while keeping right leg bent at a 90-degree angle.
  5. Hold stretch for 20-30 seconds.
  6. Repeat stretch 2-3 times on each side.