Stretching for Running

	Hamstring Back of leg, above knee Lie down with one leg straight up in the air, the other leg straight out on ground. Loop a towel or stretch strap over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract.
	IT band Group of fibers that run along the outside of the thigh Lie down in hamstring stretch position, with towel or stretch strap looped over lifted foot. Keeping leg straight, pull foot across body and slightly towards head. You should feel this along the outside of the leg that is in the air. Try not to roll over onto your side.
	Gluteal/Piriformis Lie on back with one leg in the air, knee slightly bent. Place other foot on bent knee, forming a Œ4¹ with your legs. Pull the thigh of the 'up' leg into the body, while pushing knee of the crossed leg away from body. You should feel this in the buttocks and hips. This stretch can also be performed with the Œup¹ foot against a wall, as pictured.
	Adductors Inside of leg at groin Seated, bend your legs and put the soles of your feet together, frog-like. With your elbows on the inside of your knees, gradually lean forward with a straight back, and gently press your knees toward the ground. Be very careful not to overstretch on this one!
	Hip Flexor Where thigh and groin meet Lunge one leg forward, keeping knee behind toe. Back knee is on ground, body is upright. For a deeper stretch, reach up with the hand that is on the same side of the body as the Œdown¹ knee. (This is the side of the body that is being stretched).
	Quadricep Front of leg, above knee Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout.
	Upper Calf (Gastrocnemius) Back of leg, below knee Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and push the rear heel towards the ground. Keep the back leg straight (the leg being stretched).
	Lower Calf (Soleus) Back of leg, just above heel Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and push the rear heel towards the ground while bending the back leg (the leg being stretched).