(illustrations from www.easyvigour.net.nz/, www.the-fitness-motivator.com)Unless you are a professional runner, chances are good that you don't spend much time on the other aspects of training such as stretching, drills, strength training and so on.
If you are looking for a few basic exercises that don't take much time, here is what I would recommend for flexibility- hamstrings, hip flexors, quads, and calf.
hamstrings- most effectively stretched by laying on your back and using a rope or strap to assist
hip flexors- if you google hip flexor stretch, you'll find several versions
quads (see picture)
calf- i like the Pro-stretch (pictured here), but you can do without by using a board or the more traditional wall push
Spend a few minutes a day on these 4 groups- preferrably after running or in the evening when you aren't rushed for time. You'll need to stretch other groups if you have specific problems that are related, i.e. iliotibial band, piriformis, low back pain.
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