There are numerous benefits to stretching which include; reducing the risk of injury to joints, muscles, and tendons by increasing range of motion, reducing muscular soreness and tension after running and, enhancing athletic performance. Along with a great training program and choosing the right running shoe, stretching is the most important thing you can do to protect your body. To avoid injury, follow these helpful hints:

• Warm up first (easy jogging for 5 - 10 minute will do) to prevent injuries during and after your run. Warm muscles stretch more easily than cold muscles.
• Avoid bouncing or jerky movements as they can pull or tear the muscles. Your muscles need to be stretched gradually.
• Hold each stretch for 30 to 40 seconds.
• Do not stretch beyond the point where you begin to feel tightness in the muscle, or muscle resistance. Never stretch to the point of discomfort or pain.
• Stay relaxed and breathe deeply and rhythmically.
• Breathe in through your nose and out through your mouth in order to get enough oxygen during each breath. Do not hold your breath
• Build stretching into your regular routine both before and after you run. A program should include stretches for the calves, hamstrings, thighs, groin, hip flexors, shins, buttocks, arms, and achilles heel.
• If you feel the need to abbreviate the program before you run, the minimum stretching should include calves, hamstrings, thighs, arms, and groin. Following your run take the time to complete the full stretching program.