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12
Stretching exercise
Whatever your running speed is, you’d better do stretch exercise first. Warn muscles are easier
to stretch, so walk for 5 to 10 minutes to warn up. Next, stop to do stretching exercise for five
times according to the following methods, 10 seconds or more for each leg, and do again after
exercising.
1. Stretching downward
Slightly bend knees, and slowly bend the body down. Relax
back and shoulders, touch the legs and toes as close as possible
with hands, keep for 10~15 seconds and then relax. Repeat for
three times. (see picture 1)
2. Hamstring stretching
Sit on a clean cushion, stretch one leg straight, bend the other
leg inside to cling to the inner side of the straight leg, touch the
legs and toes as close as possible with hand, keep for 10~15
seconds and then relax. Repeat for three times for each leg. (see
picture 2)
3. Shank and heel tendon stretching
Stand with two hands on the wall or desk and one foot
backward. Keep back-leg upright and its heel touching the
ground, lean toward to the wall or desk, keep for 10~15
seconds and then relax. Repeat for three times for each leg.
(see picture 3)
4. Head muscles stretching
Put the right hand on the wall or desk, then stretch the left
hand backward, hold the left ankle and pull it upward to the
hip until you feel the front muscles of the upper leg is tense,
pull for about 10~15 seconds and then relax. Repeat for three
times for each leg. (see picture 4)
5. Sartorius (inner side muscles of leg) stretching
Sit down with leg bottom against each other and knees outward, hold feet with hands, pull
toward to abdominal groove, keep for 10~15 seconds and then relax. Repeat for three times.
(see picture 5)
