Before starting to run, run on a treadmill or in the park, take a few minutes for preparatory stretching.
Stretching is the set of stretching exercises aimed at improving the muscles. Stretching can also be interpreted as an autonomous discipline, but most people practice it to accompany other types of sports.
Each discipline requires specific stretching exercises. As for the race, the preparatory stretching the race has to include at least these four exercises: stretching the calf, lengthening the back of the thigh, leg extension lengthening, stretching for the quadriceps.
The most important stretching exercises include stretching the calf, one of the areas most prone to cramps and pain caused by lactic acid. To do this exercise, just bring a half-bent leg forward and push the heel of the back one to the ground. Then the weight must be shifted to the rear leg, which will bend (while it was first stretched) without lifting the heel from the ground. This exercise can also be done by leaning against the wall.
Stretching the back of the thigh
This stretching exercise is very simple: you have to sit on the ground and stretch your arms and torso towards your toes. If the muscles are still not very elastic, you can grab the shoelaces or flex your legs slightly.
Extension of the inner thigh
To stretch the inner thigh, sit with your heels in contact, push with your knees to the floor and go down with your head. It is not necessary to be able to touch the ground with the knees; everyone will have to understand what his limit is and stop before getting hurt.
Stretching for the quadriceps
Stand up, bring one foot towards the buttock and pull. If you don’t have enough balance to stand on one leg, you can lean on something (in the video it is a chair, but a wall is fine too).