Stretching Tips before and after running

To prevent injuries or muscles cramps, it's advisable to do some stretches before exercising.

Here's are some suggested stretching :

1. Quadricep Stretch - The "Kick Your Butt" Stretch
a. Stand comfortably, with your left hand stabalizing yourself on something if needed.

b. Bend forward slightly while raising your right knee.
Take hold of your right ankle (not your foot, especially not your toes) with your right hand.

c. Stand straight again. Do not lean forward.

d. Pull your ankle gently toward your bottom, feeling a stretch in your quadricep (front thigh). Do not twist your leg, especially below the knee.

e. Repeat with other leg.


2. Thighs -The "Lunge" Stretch


a. From a standing postion, step your right foot forward about 1 1/2 feet.

b. Position your right knee as close to a 90 degree angle as possible, feeling a stretch in your left thigh. Your left heel may lift slightly off the ground.

c. Push back to your starting position and repeat with left foot.



3. Groin - The "Butterfly" Stretch
a. Sit with the soles of your feet touching in front of you and your knees out to the sides.

b. Try to move your feet as close to your groin as possible and your knees as close to the ground as possible.

c.Do not overdo this stretch! However, if you need more challenge, try leaning forward, as if to touch your nose to the ground.


*4. Hamstrings - The "Touch Your Toes" Stretch (do this slowly and gently)

a. From standing or sitting position, straighten your legs but do not lock your knees.


b. Bend from the waist and try to touch your toes.










Please note: The above stretches are just some suggestions to 'loosen' your muscles to prevent cramps..Do not overcome do it..always start the run slow..