Before you lace up your shoes and hit the pavement, remember to loosen up. If you skip the stretch at the end of your run, you could be inviting a few things you didn't bargain for...like shin splints, plantar fasciitis and iliotibial band syndrome—also called IT band syndrome or ITBS. Cool off with personal trainer Andrea Metcalf's six favorite stretches after your run. For each, hold the position for 10 to 30 seconds, and repeat at least twice on both sides of the body when appropriate.
IT Band Stretch
Start with one foot behind the other. Reach down toward that side and lift your other elbow up toward the ceiling. The key to this stretch is focusing upward and pressing your hip out to the side. Done correctly, it will stretch your thigh, ankle and rib cage area.