Running and or walking can be one of the best forms of cardio. A lot of people will set out to do good but end up hurting. The main key here is proper stretching. When you run or walk; you use a lot of muscles that tighten up your hamstrings, glutes, lower back, calves, quads & hip flexors. Without the right stretches; you might feel like you have a sore knee, low back issues or slight pain in your hip flexor (top of the thigh).
These two stretches are great ones to do for your hamstrings (back of leg) and IT band (band on the side of the thigh that runs from your hip to your knee). This hamstring stretch is different because you try to keep your back flat. This activates the hamstrings and you get a better stretch. The key to the IT band stretch is to sit with one leg out in front of the other not Indian style.
Happy running, walking and stretching! :)
-Tara
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