6 Stretching tips for Runners

1) Kneeling Quad Stretch: 
a) Kneel on one foot and the other knee.
b) If needed, keep hold of something to keep your balance and push your hips forward.

2) Standing High-leg Bent Knee Hamstring Stretch: 
a) Stand with one foot lifted onto a table.
b) Keep your leg bent and lean your chest into your bent knee.

3) Standing Toe-up Achilles Stretch: 
a) Stand upright and place the ball of the foot onto a step or raised item.
b) Bend your knee and lean forwards.

4) Among the very best stretches for runners is the simple toe touch. 
a) Slightly bend your knees and with a straight back; bend over, touch your toes and hold for 15 seconds or more.
b) Release and do it again five times.
c) Great for entire upper torso, hamstrings, calves and hips.

5) Find a wall, or stable object that will support your weight:
a) With your right hand on the wall, reach your left hand down behind your same side leg.
b) Grab your left ankle and pull your foot up to your right buttock.
c) Hold this stretch for 15 seconds or a lot more, then do the same for your right leg.

6) Place one hand on the opposite shoulder (I.e., right hand on left shoulder) from behind your head:
a) Next take the left hand and lightly pull back elbow from the arm which is behind your head.
b) This exercise stretches the arms and upper body and including the back, a very useful general stretch.