Leg stretches and Lower Back exercises:
Stand straight and bend your right leg as shown in the pic and hold it with your right hand. Balance yourself by stretching out the left hand in front of you. This will give you the power of balancing which is very much required for a Runner. After this change your position and repeat the exercise with the other leg.
Lay on the floor as shown in the picture and bend your knees. The lift your left leg to 90 degrees without bending the knees. If you want to hold your leg balancing, then you can also do that. Remain in this position for a count of 10 and repeat the exercise with the other leg.
Stand straight with legs apart. Try to bend towards your right leg as much as possible without bending your knees. This will work out your back and calf muscles and give the power of balancing.
Sit straight and stretch your legs to shoulder level. Bend the right leg as shown in the picture keeping the other leg stretched out. Remain in this position for 10 seconds and repeat the exercise with the other leg.
This is just an extension of the previous exercise. Bend forward as found in the picture and remain in this position for 10 seconds. Change the position with the other leg. This exercise will work out more on your lower back.
This is a little difficult for the people who don’t have flexible legs. Stretch your legs in the sitting position as shown in the picture. Sit firmly in between the stretched legs for 20 seconds.
This is called “Butterfly Exercise”. Sit straight and get your legs close to your groin as shown in the picture. Press the legs consistently so that the knee touches the ground. This will give lot of flexibility to the legs that helps you in running comfortably.