STRETCHING: Everything is more fun if you're flexible!

Stretching is a very important part of any fitness program as it improves the flexibility of your muscles. This can reduce your risk of injury and help you be the most efficient while exercising. Completing a static hold, at least 30 seconds, on a core group of leg muscles after a warm-up (or at the end of your run), will help to keep your legs functioning at their prime. Here are some classic stretches:

Runner’s Stretch: This is for your calf muscles. Using a wall for support, stand in a lunge position (one leg in front of the other, with the front knee bent and the back leg straight, heel flat on the ground. Gently lean in to the wall until a stretch is felt in the calf of the out-stretched leg. Make sure that the heel of that foot stays flat on the floor. Hold for 30 seconds and repeat opposite leg.

Quad Stretch: This is for the front of your thigh. Standing, grasp your ankle and bring your heel towards your buttocks until a stretch is felt in the front of your thigh. Hold for 30 seconds and repeat opposite side.

Hamstring Stretch: This is for the back of your thigh. Sit on the floor with the bottom of one foot touching the inside of the opposite thigh. Keeping your back straight, lean forward at your waist until a stretch is felt in the back of your thigh. Hold for 30 seconds and repeat opposite side.

Butterfly Stretch: This is for your inner thigh. Sitting on the floor, touch the bottom of your feet together. Pull you feet towards your body, keeping them on the floor. Once your feet are as close to your body as you are able, gently press your knees towards the floor using your elbows. You should feel a stretch in your inner thigh. Hold for 30 seconds and repeat on the opposite side.

Hip Flexor Stretch: This is for the front of your hip. Drop down onto one knee. Using your opposite leg for balance, lean forward until a stretch is felt in the hip with the knee on the floor. Hold for 30 seconds and repeat on the opposite leg.

Buttock Stretch: This is for your buttock muscles. Lying on your back, cross your knees. Then using your hands to bring both legs to you chest until a stretch is felt in the buttock of the leg that is crossed over the opposite leg. Hold for 30 seconds and repeat.

Iliotibial Stretch: This is for your lateral leg. To stretch your right leg cross your left leg over your right leg while standing. Then lean to the left until a stretch is felt in the outside of your leg near your hip. Hold for 30 seconds and repeat on the opposite side.

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