Never stretch a "cold" muscle. Imagine trying to stretch a cold piece of taffy, you can't. But if you warm up the taffy, it becomes easier to stretch. Muscles behave the same way. When you warm up with light activity such as walking or jogging, the muscles are less susceptible to injury from stretching. Muscles also warm up when you take a shower, get a massage, or do gentle movements. However, the intensity of the stretch should be altered depending on the degree of muscle warmth.

Stretch before and after you run. Following your warm up, stop and do the stretches in this brochure. After your run, cool down and stretch again.

Stretch until you feel a mild pull on the ...

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