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It is better to do some warm-up exercise. Warm the muscle easy
stretch, so use 5-10 mins to warm-up. Then stop and according
below method to do stretch exercise for five times, and each
foot do 10 seconds or more every time. After running, do those
stretch exercises again
1. Reach Down
：
Knees slightly bent and body slowly bent
forward, back and shoulders relax, trying to touch toes. Keep
10-15 seconds and relax. Repeat 3 times(See picture l).
2. Hamstrings Stretches:
Sitting on a clean cushion, put one
leg straight, the other inward and close to the inside of the
straight leg. Try to touch 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 Stretches:
Standing with two hands
on the wall or tree, one leg behind. Keeping your legs straight
and the heel on the 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 Stretches:
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 Stretches:
Sitting down with your soles 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
