Stretching is essential to help prevent injury & optimize your running performance. It’s best to complete these stretches after your body is a little warm (light jogging). I also like to complete some lunges & leg swings prior to jogging.
There’s 5 stretches shown in this video. In my experience, regardless of your running ability (beginner to elite), I recommend these stretches. They address potentially 95% of the injuries that most long distance runners experience.
In total these stretches will take about 5-7 minutes to complete. Cheap insurance.
1) Calf Stretch
2) Piriformis – hip/glute stretch
3) Hip flexor
4) IT band