WARM-UP EXERCISE
It is better to do some warm-up exercise. Warm the muscle easy stretch, so use 5-10 mins to
warm-up. Then stop and according below method to do stretch exercise for five times, and each
foot do 10 seconds or more every time. After running, do those stretch exercises again
1. Reach Down ：Knees slightly bent and body
slowly bentforward, back and shoulders relax, trying
to touch toes. Keep 10-15 seconds and relax. Repeat
3 times (See picture l).
2. Hamstrings Stretches: Sitting on a clean cushion,
put one leg straight, the other inward and close to
the inside of the straight leg. Try to touch your toes
with your hands. Keeping for 10 to 15 seconds, and
relax. Repeat 3 times for each leg (See picture 2).
3. Crus and Feet Tendon Stretches: Standing with
two hands on the wall or tree, one leg behind.
Keeping your legs straight and the heel on the
ground, tilt to the wall or tree. Keep 10 to 15
seconds, and relax. Repeat 3 times for each leg (See
picture 3).
4. Quadriceps Stretches: Keeping your balance with
your left hand holding on the wall or table, then
stretch your right heel toward your buttocks slowly,
until you feel very tense in the front of your thigh.
Keep10 to 15 seconds, and relax. Repeat 3 times for
each leg (See picture 4).
5. Sartorius (Inner Muscles of the Thigh Muscle
Stretches:
Sitting down with your soles opposite and knees
outward Pull your feet toward your groin Keep 10 to
15 seconds，and relax. Repeat 3 times (See picture
5).
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