How to stretch before going on a run

Hip & lower back stretch- have one leg out and the other leg over the leg you have out and turn your upper body towards the direction of the bent over leg.

Quadriceps- stand straight then pull your leg behind you with your hand try to keep your knee pointing downwards.

Hamstrings- stretch your leg in front of you and move your other foot towards your inner thigh, so it touches your other leg, lean forward and touch your toes.

Calf- put your hands on a wall and put your left foot against the wall but only your toes should be touching the wall and push.

Hip flexor stretch- you start in a lunge position and keep your toes pointing forward and your upper body straight and put your hands on your knee and lean forward.

Tricep stretch- you bring one of your arms across your body towards your opposite shoulder, put your other hand on your elbow to bring it closer to your shoulder.

Butterfly stretch- bring both of your legs in front of you and bend them so both of your feet are touching and your knees are out to the sides.

Dynamic stretch- you put your hands below your knees and you pull up and bend your knee.