How to Stretch One Hamstring and One Calf Muscle at a Time
It's important to stretch out your muscles before you run. Since you use your legs the most, you must perform moves that stretch out both the hamstring muscles and calf muscles. You reduce your chance of injury by taking some time to stretch these muscles.
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Instructions
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Start with a simple stretch before you run. One of the easiest stretches involves crossing your legs and reaching down to your toes. Your front leg should have a slight bend to it while your back leg should have more tension. When you do this stretch, you should feel a burn in both your hamstring and calf muscles.
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Hold each stretch for at least 20 seconds. Count very slowly before you release the stretch.
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Switch legs and stretch that leg as well. Take the same amount of time to stretch out the muscles on both the right and left sides of your body.
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Repeat the stretch for each leg at least six times. After about half a dozen times, your hamstrings and calves are likely to feel loosened and ready to run.
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Perform the stretches again after your run. You don't need to change up your routine; you can use the same stretches that you used for your warm-up.
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Tips & Warnings
Unless you plan to use weights during your run, you don't need to spend a lot of time stretching out your arm muscles.
Don't forget to perform additional stretches before and after you run. You should learn other moves that stretch out the muscles in your groin, quads and knees.
