This stretch helps with a commonly neglected body part that many runners overlook: the iliotibial band (ITB). Perform it regularly before your run and it will alleviate pain in your knees.

• Sit on the floor and form a cow pose with your legs.
• Commonly used in yoga, the cow pose is formed when the inner left knee touches the outer right knee while you are in a seated position.
• The knees will properly touch one another when your left foot is outstretched in front of your right knee.
• With your left heel facing the right knee, and your right leg outstretched, with your heel facing your inner left thigh and left glute.
• Once you have made this pose, move both legs slow away, making sure that both knees stay interlocked with one another. Hold this pose for several seconds.
• Repeat another 1 to 2 times per leg.

The main advantage of doing this stretch is that it helps to prevent iliotibial band syndrome. If you find that you're not flexible enough to perform this stretch satisfactorily, try doing the Standing ITB Stretch instead!