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...by warming up and stretching your muscles, not only will you be letting yourself in for sore muscles, you also increase your risk of injury.

Best Stretches for Runners

There are a number of stretches that are especially suited for runners. Let us take a look at some of them:

• Quad Stretch. This is a simple stretch that helps to stretch your quadriceps, the large muscles of your thighs. To perform this stretch, stand upright and hold onto a support with one hand. With the other hand, clasp the corresponding foot or ankle and fold your knee so that your heel is almost touching your buttocks. Feel the stretch in your quadriceps. Hold the stretch for 30 to 60 seconds and then repeat on the other side. Remember to stand up straight and tilt your pelvis slightly forward during the stretch
• Hamstring Stretch. Keeping your legs straight, spread your feet as far apart as you can. Ensure that your toes and heels are in a straight line. Inhale up with straight hands and slowly bend down so that your head reaches the floor. Clasp your hands to the opposite elbows and cradle your head in between your forearms. Keep your legs and straight and feel the stretch on your hamstrings. Remain in this pose for about 60 seconds. Don't forget to breathe
• Seated Hamstring Stretch. Sit down on the ground and straighten your left out in front of you, keeping the knees straight. Tuck your right foot into your left knee. Inhale up and slowly lower your body while exhaling as you attempt to touch your toes with your hands. Do not bounce while performing this movement and ensure that your left knee stays on the ground. Hold this stretch for 30 seconds and then repeat on the other side. After this, spread both your legs straight in front of you and again attempt to touch your toes. Remember to keep your knees straight

Stretching for runners is an activity that should be as ingrained as wearing your running shoes. So, keep these stretches in mind and don't forget to warm up.

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