Standing Quad Stretch
In standing position, bring your right foot up to your bum, holding on to your foot or ankle. Keep your thigh in line with your body. Switch legs.
Seated Iliotibial Band Stretch
While seated on a chair or bench, cross your right leg over your left leg, letting your ankle rest just above your knee. Keep your back straight and lean forward with your upper body, while pressing down on your right knee. Repeat with the left leg.
Lower Back Stretch
Lie on your back, knees bent. Cross your ankles. Holding your ankles or the back of your thighs, bring knees to chest.
Lie on your back and lift your right leg straight up. Place your hands behind your hamstring and calf (or pull against a strap looped around your foot), and draw your leg towards you. Repeat the stretch with your left leg.
Hip Flexor Stretch
Get in lunge position with back knee resting on the ground. Keep your upper body tall and press forward with your hips. Switch legs.
Hold each stretch for 30 seconds per leg after a run to build strength and flexibility.