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...and also aids in preventing any injuries. Stretching for runners should mostly concentrate on stretching of the major muscle group in the legs. These muscle groups are mostly made up of the lower calves as well as the upper calves in addition to the quadriceps of the fronts and the hamstrings or the backs of the thighs of the legs. Stretching exercises before running should include using the support of a wall to stretch the calves. In this form of stretching before running one should lean the hips forward and keep the heels on the ground. The same exercise can also be done by bending the knee slightly so as to stretch the lower calf as well. Stretching before exercise is just as important as stretching before running and this includes stretching of the quadriceps as well by lifting one foot by bending it at the knee while one is standing. The foot may be held with the opposite hand and then be raised to the buttocks keeping the trunk upright while doing so. A stretching routine before running should also include stretching the lower back or the hip. To do so one should get into a sitting position and then cross the left leg over one bent right leg. Thereafter one should hug the left knee to the chest and then look over their left shoulder by twisting the trunk of one's body as much as possible without overdoing it. Before starting any stretching before running one should ensure that the muscles are relatively warm by jogging in one place or any other activity for a few minutes before a full-fledged stretching routine so as to get warm enough. Additionally one should also ensure that all stretching exercises are practiced on both sides of one's body. One should also remember to ensure that each stretch is practiced at least three times and it should be held for eight to ten seconds each time. Typically a stretching routine before running should be for 10 to 20 minutes and should not be rushed. One should always consult their doctor before taking up any form of exercise

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