Three weeks out from Grandma’s Marathon, Brigette Williams of Living Balanced shared some stretches for before and after your run.

Before you hit the road, start to warm-up your hamstrings and hip flexors with some single leg swings. Then strengthen and warm-up your calves and knees. Then do a forward lunge with rotation to warm-up the back.

Afterwards, do a standing figure to stretch hip flexors and glutes. then, switch to a standing open book so you don’t have to get on the ground outside while stretching your mid and upper back. Plus, you can’t miss including a classic standing hamstring stretch.