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It is better to do some stretch exercise before running, this
would help reduce chance of injury as well. Use 5-10 mins to
warm-up. Follow below method and diagram to do stretch
exercise for five repeats, and each foot for 10 seconds or more
every repeat. After running, do those stretch exercises again.
1. Reach Down
：
Knees slightly bent and body slowly bent
forward, back and shoulders relax, try to touch toes. Keep
10-15 seconds and relax. Repeat 3 times (See picture l).
2. Hamstrings Stretch:
Sitting on a clean cushion, put one leg
straight, the other inward and close to the inside of the straight
leg. Try to reach your toes with your hands. Keeping for 10 to
15 seconds, and relax. Repeat 3 times for each leg
(See
picture 2).
3. Crus and Feet Tendon Stretch:
Standing with two hands
on the wall or tree, one leg behind. Keeping your legs straight
and heels on ground, tilt to the wall or tree. Keep 10 to 15
seconds, and relax. Repeat 3 times for each leg (See picture
3).
4. Quadriceps Stretch:
Keeping your balance with your left
hand holding on the wall or table, then stretch your right heel
toward your buttocks slowly, until you feel very tense in the front
of your thigh. Keep10 to 15 seconds, and relax. Repeat 3 times
for each leg (See picture 4).
5. Sartorius (Inner Muscles of the Thigh Muscle Stretch:
Sitting down with your soles facing opposite and knees outward
Pull your feet toward your groin. Keep 10 to 15 seconds
，
and
relax. Repeat 3 times (See picture 5).
Warm-up Exercise
Summary of Contents for ST 35D.1
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