Here are six great stretches that all runners should be doing. These are the fewest you should be doing and you may do these before your run and after your run but, always after. If you decide to include a stretching routine before the run be sure to warm up with light physical activity for about ten minutes so as not be stretching cold muscles which could lead to serious injury.
For best results, move into a stretch slowly and until you feel a pull or light tension on the muscle, hold each stretch for 30 seconds and repeat three to five times.
The procedure for the piriformis stretch, which is lacking an image, is done in this way.
Lying on your back, cross your legs just as you might while sitting in a chair. Grasping the "under" leg with both hands, pull the knee toward your chest until you feel the stretch in
your buttocks and hips.
