1. Quadriceps Stretch: Stand on one leg, grab the opposite ankle, and pull it towards your glutes. Hold for 30 seconds and switch sides.
2. Hamstring Stretch: Sit on the ground with one leg extended and the other foot against the inner thigh. Lean forward, reaching for the toes of the extended leg. Hold for 30 seconds and switch legs.
3. Calf Stretch: Stand facing a wall with one foot forward and one foot back. Lean forward, keeping the back heel on the ground. Hold for 30 seconds and switch sides.
4. IT Band Stretch: Cross one leg behind the other and reach overhead to the opposite side. Hold for 30 seconds and switch sides.
5. Hip Flexor Stretch: Kneel on one knee with the other foot in front, then lean forward. Hold for 30 seconds and switch sides.
6. Glute Stretch: Lie on your back, cross one ankle over the opposite knee, and pull the knee towards the chest. Hold for 30 seconds and switch sides.
7. Lower Back Stretch: Lie on your back, hug your knees to your chest, and gently rock from side to side.
8. Upper Back Stretch: Stand with feet shoulder-width apart, clasp hands together and round your back, pushing your hands forward as you tuck your chin to your chest.
9. Shoulder Stretch: Bring one arm across your body and use the other arm to hold it in place, then switch sides.
10. Chest Stretch: Stand in a doorway with your elbows at 90-degree angles, then lean forward to stretch the chest muscles.

These stretches can help improve flexibility, reduce the risk of injury, and enhance overall performance for runners.