This one's for the ladies!
I have been running for a while now and I enjoy the sport immensely.
However, with running comes a lot of tightness in hips, quadriceps and hamstrings.I ensure that I stretch for 10 minutes after a run to just release tension, give the lactic acid some time to leave the muscles and help them stretch and elongate.
One of my favorite poses is Lizard pose/Pristhasana . Its a great pose to stretch hip flexors, quadriceps and hamstrings. Incorporating this pose in stretching routine improves the flexibility of hip ligaments and strengthens the muscles in your legs. To all the runners out there or any one who engages in endurance training try this pose and reap the benefits.
PS-Don't be worried if forearms do not reach the mat. Use the block underneath the elbows and work to soften your hips gently hugging the muscles towards the midline.