Strengthen and Stretch! The 12 Moves All Runners Need to Do

What it does: Stretches the quads and hamstrings.

• Stand with both feet together. Put weight into the left foot.
• Bend your right knee, and hold onto it with the left hand, pulling the heel as close to your body as you can.
• Fold forward to increase the stretch, resting your right hand on a bench, a block, or the ground if you can reach without pain.
• Pull the knee as high as you can to intensify the quad stretch, holding for five breaths.
• Rise up, and repeat this pose on the other side.