To be sure that you will have an injury-free run, a warmup is essential. Jogging is not the only thing you need to do in a warmup. Stretching is a must. Always stretch after you jog your 10 minute warmup so that your muscles will have loosened up a bit. Now that you're ready to begin stretching let's go!

THE STRETCHES [ The Hamstring |The Biceps and Chest | The Triceps | The Achilles Tendon ]
[ The Inner Thigh | The Quadriceps | The Lower Back | The Raised Leg Hamstring | The Calf ]

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Stretches The Hamstring Stretch This stretch is done standing with one leg fully extended and resting on a bench or a rock or anything that is slightly below waist level. Lean forward towards your leg until you feel the stretch of your hamstring muscle. (see fig. 1) The Biceps and Chest Stretch Do this stretch standing up with your knees slightly bent. Extend your arms straight back and interlace your fingers behind your lower back. Keep your elbows straight. Now squeeze your shoulder blades together and lift your arms. Don't lean forward while doing this. (see fig. 2) The Triceps Stretch Raise your arm and bend it down so that your hand rests between your shoulder blades behind your head at the top of your back. With your other hand grab your bent elbow and gently pull on it.(see fig. 3) The Achilles Tendon Stretch Do this stretch seated with one leg fully extended and the other bent with your foot flat on the floor. Keeping your heel on the floor raise your toes toward your knee. You can use your hands to grab your toes and assist the stretch. (see fig. 4) The Inner Thigh Stretch Do this stretch sitting on the floor with your knees bent and the soles of your feet together. With your hands grab your ankles and lower your knees to the floor. You can use your elbows to press down on your knees to assist the stretch. (see fig. 5) The Quadriceps Stretch Stand next to a wall or anywhere that you can use a hand to hold on to something for balance. Bend your leg up and grab your foot with one hand. Using your hand pull your leg up and back. (see fig. 6) The Lower Back Stretch Sit on the floor with your right leg extended and your left leg bent and crossed over your extended leg. This foot should be flat on the floor. Twist your body and head and place your right elbow on the outside of your left knee. Using your arm that is placed on your leg, pull in the opposite direction that you are facing. (see fig. 7) The Raised Leg Hamstring Stretch Do this stretch lying on your back. Extend one leg out and raise the other in the air. Using both hands grab your ankle and bring your leg as close to your nose as possible. Your head and hips may rise off the floor. And the knee may be bent slightly for those who are less flexible. (see fig. 8) The Calf Stretch Standing and facing a wall place both hands flat against it. Place one foot about 2 feet behind the other, both feet should be flat on the ground. Remember to keep your back straight and slowly lean forward towards the wall. (see fig. 9)

Figures fig. 1 fig. 2 fig. 3 fig. 4 fig. 5 fig. 6 fig. 7 fig. 8 fig. 9

Don't forget about the "touching your toes" stretch.
That's always a good one to do.

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Now that you've warmed up and are stretched it's time to run! So see ya on the trails!