Help stop the ouch before you run: Do a five- to 10-minute warm-up, followed by three reps of the shin primers below, says Timothy Tolbert, PhD, assistant professor of athletic training at Marshall University in Huntington, West Virginia.
Stand on low step with feet together. Place weight on right foot and bring left toes to edge (heel hanging off), then dip left heel a few inches below step. Hold 30 seconds; switch feet and repeat.
Supine Hamstring Stretch
Lie faceup on floor in doorway with right leg extended and left leg propped up against wall, as close to vertical as is comfortable. Hold 30 seconds; switch legs and repeat.
Stand with palms against wall at shoulder level. Step right foot forward a few inches and bend knees slightly. Bend elbows and lean into wall. Hold 30 seconds; switch legs and repeat