What are the best stretches to do for long distance running?

Hold each of these stretches for around half a minute, and depending on how long you've got, repeat once or twice on each leg.

1.Lying hamstring stretch with cord.

2.Lying gluteal stretch against wall.

3.Groin stretch.

4.Gastrocnemius (upper calf) stretch.

5.Soleus (lower calf) stretch.

6.lliotibial band stretch.

7.Hip flexor stretch.

gyf3cr3cgui3giupihvodvhjvjhb cbvv

all soils contain mineral particles, organic matter, water and air the combinations determine the soil's properties – its texture, structure, porosity, chemistry and color. soil is made up of different-sized particles. sand particles tend to be the biggest.