Tips on running a marathon

[Photos by Yin Di]

Stretching it out

1. Stand on your right leg and bend your left leg backward. Grab your left foot with your left hand and bring it up toward your buttocks. Hold it for two minutes while keeping your back straight. Swap sides and repeat. If you cannot stand steadily, grab on to something with your other hand. This exercise helps stretch the quadriceps.

2. Take a big step forward with your left foot, bending the knee and allowing your right knee to rest on the floor. Gently twist your waist, extend your left arm and try to touch your right foot with your left hand, while holding your right hand well above your head. Hold on to your position for 20 seconds. Swap sides and repeat. This exercise helps stretch the hips.

3. Stand with your feet shoulder-width apart and swing your right leg forward while also reaching forward with your left hand toward your right foot. It is not necessary to touch the feet in this case. Alternate and do the same procedure 10 times. This exercise helps loosen your hamstrings.

4. Lie on a mat face-down, prop up your torso on your forearms with your elbows under your shoulders and with your knees and feet together. Keep your right leg straight while pulling your left leg to your right side till the knee is bent at a minimal angle. Hold still for 20 seconds. Swap sides and repeat. This exercise can help stretch your gluteus medius and lower back.