I know exercises are a bit hard to explain but if anyone can point out a web site or something I would be grateful. I need some that will help strtch them a bit before I start running. I do lunges when I am at the gym and maybe this will help but I could do with some specifically before i run

Have a look at www.physioroom.com also www.sportsinjurybulletin.com. You could also google glute strengthening exercises.

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Getting ready for the GNR

If you just want a glute stretch try:

* Sit on the floor with both legs together and straight out in front of you
* Bend right knee up to approx 90 deg keeping your foot on the floor
* Place your right foot (ie the foot of the bent leg) on the outside of your left knee - so the bent leg crosses over the straight
* Rotate your torso to the right placing your left elbow on the outside of your bent knee
* Keep trying to rotate your torso further to the right whilst pushing back against your knee with the elbow - you should feel a good stretch in the glute of the bent leg
* Hold for 25 - 30 seconds
* Repeat on the opposite side

Remember:

* You need to be warm *before* you stretch, so walk/jog until you start to perspire before stretching

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