My knees

[KickChick]

Hiya another thing to consider also ... the very first thing most people think they need to do before running is to stretch, but actually, you'll need to warm up prior to stretching. Your warm-up can consist of jogging in place, doing jumping jacks or jumping rope ... anything that raises the heart rate and warms up the muscles to prepare them for stretching.

 

.... Do some easy stretches before your run, then some strength exercises like crunches and leg raises and bicycles.

 

After your run always do some stretches to loosen up and lengthen those muscles used during your run.

 

Here are some good stretches:

 

You'll want to spend five to 10 minutes on your warm-up and then do these stretches before starting your run.

 

Begin by stretching the lower body: Bend forward, keeping legs straight. Place one hand on top of the other -- palms down -- and place them on top of your feet. After a few seconds, move your hands around and clasp your ankles from the back. (This is an especially good stretch for your hamstrings, which you'll work continuously while running.)

 

Now you're ready to move on to the quads, the muscles on the front of the thighs. Bend one leg at the knee and grasp the ankle, pulling the leg back slightly. Then repeat with the other leg.

 

To stretch the calves, place one leg slightly in front of the other. Keeping your heel on the floor, angle your foot until the toes point upward. Bend forward and pull back gently on the toes with your fingers. Then repeat with the other foot.

[rabid hamster]

thanks kickchick. i think when you run and you dont stretch after, you lose a bit of your flexibility. i better start stretching after i run! i'll try the stretches you suggested.