Running is a complex set of motions that, once learned, becomes mostly unconscious. Although you use your entire body to run, your legs and hips power your running stride. This stride has three phases -- support, drive and recovery -- which require the extension and contraction of your leg and hip muscles. Keeping your legs and hips flexible through stretching can help to prevent injuries and potentially improve your performance.
Stretching Techniques
Two types of stretching techniques can be used to help increase your range of motion and flexibility. Static stretches are the most common; these involve holding a position for a certain amount of time. Dynamic stretches move a particular muscle group through its range of motion, taking it to its maximum stretch gradually. Both types of stretches can be performed after warming up and after your workout.
Hamstring Stretches
Your hamstrings are the muscles that make up the backs of your thighs. According to Musculoskeletal Consumer Review, most hamstring injuries occur at the origin and insertion of the muscle, or places where it attaches to your bones. Your stretches should aim to reach the ends of the muscle group. Forward folds, seated and standing, can stretch your hamstrings effectively. Bend from your hips over your straightened legs to target the attachment sites. For dynamic stretches, swing your leg in a forward and back motion, gradually extending it up to its maximum distance.
Quadriceps Stretches
Your quadriceps help to power your sprints as well as stop or change direction quickly. To stretch your quads, you can modify the hip flexor stretch, which also stretches part of your quadriceps group. While leaning forward through your hips, bend the leg that is on the ground so that your foot is moving toward your buttocks. You can increase the intensity by grasping your foot with your hand and pulling your foot toward your buttocks. Dynamic stretching can be done while walking or running using the same motion; simply bring your heel up to your buttocks, alternating legs.
Hip Stretches
Your hamstrings, quadriceps and gluteal muscles attach to your hip in various places, making it an important joint to stretch to avoid injury. Your hip flexors, or the front part of your upper thigh, can be stretched by placing one knee on the ground and the other foot in front with the knee bent. Push your hips forward and keep your back straight. Yoga's pigeon pose is an excellent static stretch for the outside and back of the hips. For a dynamic stretch, while standing, lift one knee toward your chest and rotate your knee outward. Repeat the motion several times, then reverse the direction of your leg.
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