Hamstring stretch: Stand with your feet hip-width apart and bend forward at the hips, reaching your hands towards your toes. Hold for 15-30 seconds and repeat on both sides.
Quad stretch: Stand with your feet hip-width apart and bend your right knee, bringing your heel towards your butt. Hold your ankle with your right hand and hold for 15-30 seconds. Repeat on both sides.
Calf stretch: Stand facing a wall and place your hands on it for support. Step forward with your right foot, keeping your left foot back. Keep your left heel on the ground and hold for 15-30 seconds. Repeat on both sides.
Gluteal stretch: Sit on the floor with your right ankle crossed over your left knee. Gently press down on your right knee and hold for 15-30 seconds. Repeat on both sides.
Hip flexor stretch: Kneel on the floor with your right foot in front of you and your left knee behind you. Keep your right knee at a 90-degree angle and lean forward, feeling the stretch in your hip flexors. Hold for 15-30 seconds and repeat on both sides.
It's important to note that stretching before running can help to prepare your muscles for the physical demands of running, but it's also important to not overdo it and hold the stretches for 15-30 seconds only. Also, it's important to not bounce during the stretch as it can cause muscle tears.