Stretching

Don't skimp on stretching - we cannot emphasise how important it is. Many beginners consider stretching to be an unnecessary embarrassment, especially at the end of a run when you're hot and sweaty and you want to get out of public view ASAP. Jo and a friend were stretching once after a run in our local town, leaning against the car, when a kind person stopped to help us, thinking that our car was broken and that we were pushing it…! But take it from us that once you've sustained an injury exacerbated because you didn't stretch, you'll be quite happy to give stretching the priority it deserves.

Stretching
We're not qualified to give you a definitive stretching guide, so what we provide here is just a general starting point. If you find that you have a particular area which gives you a problem, then we suggest you talk to a physio, get on the net or go to the library to get full advice, on how stretching could solve it.

Jog or brisk walk to warm up before you stretch prior to your run, as a warm muscle is pliable.
Be gentle, don't bounce or strain in the stretch.
Hold each stretch for at least 10 seconds, breathing out as you do so, before gently relaxing back to a standing position.
Do sets of stretches for left and right

Calf Stretches
Gently dropping your heels as you stand on the edge of a step gives a good stretch. Doing a set with legs straight and then legs bent will stretch different parts of the calf.
Stand 2 feet away from a wall, and lean forward against it with your palms. Bend your left knee, keeping the foot on the floor. Put right leg straight out behind you and push you right heel down into the ground as you push against the wall. If you can't feel the stretch in your upper calf, move the rear foot back slightly.

Hamstrings
Stand up straight, cross one foot over the other, keeping both feet flat on the ground. Now slowly lean forward to touch your toes. Jo couldn't touch her toes the first time she did this, but can now put her hands flat on the floor and it's her favourite stretch.
Stand up straight with your hands on your hips. Put your right heel out in front of you with the foot flexed. Now bend the left knee, and lean forward, sticking your bottom out. The more you lean forward and stick your bottom out, the more you'll feel the stretch! Pointing your toe will give you another stretch.

Quadriceps
Standing up straight, steady yourself against a wall or friend. With your right leg slightly bent, grasp your left foot behind you, and gentle pull your heel to your bottom. Keep as upright as you can, tilt the pelvis forward keeping the knees together.

Ilio-Tibial Band
Standing up straight, steady yourself against a wall or friend. Put your left hand on your hip. Cross your left leg over in front of the right, keeping the left knee bent. With your right leg straight, push your right hip to the floor - you will feel the stretch along the outside of this thigh.

Shoulders
Put your right hand on your left shoulder keeping the elbow at shoulder level. With your left hand, gently push your elbow as far as comfortable, so that the right hand reaches down your back.