In order to avoid injuries I recommend you to stretch, here you have 3 Stretches meant for runners that individual could use previous to running or as a day off activity. have more powerful muscles in addition to stretchy body will minimize the injury to none!
stretch for runners: QUADRICEPS
Stand on one leg next to a wall or a pole (that you can hold with one hand).Bend the other knee and grab your ankle, bringing the heel up to your butt. Pull your foot to your butt until you experience a stretch. Remain the bent knee aligned with the straight leg. Keep your back straight.
Hold for thirty seconds, after that change legs and do again 2 times.
stretch for runners: HIP FLEXORS
Standing straight then step back with single leg. Keeping the back knee straight, bend the forward knee slightly and gradually lunge forward.
Maintain the pelvis natural or in a posterior tilt.
The more you lunge forward onto your front leg, the bigger the stretch.
Hold for 30 seconds, then switch legs and repeat two times.
stretch for runners: CALVES
Stand about three feet away from and facing a wall or an other stationary object. Place your hands on the object just below shoulder level. Step back with one foot, knee straight, heel on the ground. Bend your forward knee and push against the wall. Try to contact your quads on your back leg to provide a more powerful stretch out. This stretches your calf muscles.
Hold for 30 seconds, then switch legs and repeat two times.
Author Resource:-
Running Tips For Begginers is the first article, For more tips please visit us at stretches for runners, Jeff website for "first time runners".
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