As a runner you are probably only to aware of the pain and injury that can come with running, it does not have to be that way though, implement a decent stretches for runners routine and you will find that your distance and speed will rise while pain and injury drop right off.

The importance of stretching and flexibility is underestimated by many runners who just want to get the feet pounding but good stretches for runners willl make a huge difference for you so be sure to read this and apply it! You'd be - or rather you WILL be amazed how adding a few simple specific stretching for running to your fitness program will help you run further, faster and longer.

But this is not only advice for pure runners. Running ability is also a key ingredient in many other sports including football, rugby, basketball, baseball, combat gaming and military activity. Basically, any activity where endurance, agility and speed are required will need running skill.

The problem is that running and runners are prone to a wide variety of injuries and those resulting from overstress. The high impact nature of the activity causes lots of stress to muscles, tendons and ligaments as well as making the runner vulnerable to strains, sprains and fractures.

In spite of this, most running injuries can be avoided through proper conditioning and attending to correct running technique. Runners should warm up and cool off properly which is where stretching for running come into play.

So stretching for running is just about the most under used means of improving running efficiency, stopping running pain and injury and properly rehabilitating sprain and strain injuries. Don't make the error of thinking that simple stretching for running isn't useful.

Below are my 6 of the best stretching for running. Obviously there are a lot more, however these are a great place to start.

1) Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep balance and push your hips forward.

2) Standing High-leg Bent Knee Hamstring Stretch: Stand with one foot lifted onto a table. Keep the leg bent and lean your chest into your bent knee.

3) Standing Toe-up Achilles Stretch: Stand upright and put the ball of the foot onto a step or raised item. Bend your knee and lean forward.

4) Among the most effective stretches for runners is the simple toe touch. Slightly bend your knees and with a straight back; bend over, touch your toes and hold for fifteen seconds or more. Release and repeat five times. Great for entire upper body, hamstrings, calves and hips.

5) Find a wall, or steady object that can support your weight; with your right hand on the wall, reach your left hand down behind your same side leg and grab your left ankle and pull your foot up to your right buttock.. Hold this stretch for 15 seconds or a lot more, then do the same for your right leg.

6) Place one hand on the opposite shoulder (I.e., right hand on left shoulder) from behind your head; next take the left hand and lightly pull back elbow from the arm which is behind your head. This exercise stretches the arms and upper body and including the back, a very useful general stretch.

Nick is a lifelong stretching and running fan. For more info, videos and help with stretching and fitness for all ages see free stretches for runners videos and grab a totally FREE 29 page stretching guide and 1 hour MP3 audio stretching exercises guide at http://www.squidoo.com/stretches-for-runners .