Running can be a high-effect activity. If a runner would not stretch well beforehand, they may hazard damage to the muscles. it is also important to stretch after a run.

1. Supine hamstring stretch

• Lie flat on the ground with both knees bent.
• Gently straighten the left leg upward, creating a 90° angle with the ground .
• Place the hands behind the left thigh, and pull the leg toward the top . If it’s challenging to succeed in the leg with the hands, loop a towel or blanket round the leg and hold each end of that instead.
• Hold for 30 seconds then repeat with the opposite leg after a 30-second rest.
• Complete the whole sequence 4 times.

2. Quadriceps stretch

• 1. Kneel on your right knee and curve your pelvis under like a “scared dog.”

• 2. Flatten out your lower back and keep shoulders and chest upright.

• 3. Bend forward from the hip to the knee even more to stretch the right hip and quad.

• 4. Hold for 30 seconds and then switch knees.

3. Side lunge

• Stand with the feet hip-width wide apart.
• Take an enormous step to the left, keeping both feet facing forward.
• Bend the left knee and move the hips toward the left, keeping both feet flat and facing forward.
• Hold for 10 seconds then return to the first position. Rest for 10 seconds, then repeat on the opposite side.
• Repeat the whole sequence 5 times.

4. Cobra stretch

• Lie on the front with the tops of the feet flat on the ground and therefore the arms bent, therefore the hands are slightly below the shoulders.
• Keeping the hips on the ground , gently push upward, lifting the top and upper chest.
• Hold for 20 seconds, then rest for 20 seconds.
• Repeat the stretch 4 more times.
• Learn more stretches for runners here.