Stretching: lower calf muscle

Many of the less experienced runnners do just one sort of stretching for the calf muscle. The regular stretch. They tend to forget the lower calf muscle which is connected to the achillesheel and not paying the proper attention can cause injuries to the heel. Stretching the lower calf muscle is quite simple
1) place your feet alngo side eachother and make one step with your hips (your centre of gravity) between your feet as with the regular calf muscle stretch.
2) Keep your upper body vertical but lower your centre of gravity (i.e. your hips) by bending both kness. You feel the strain building in the lower extremities of your calf of your 'hind'leg.

Pay attention to:
- Keeping your heel on the ground
- DOn't bring your knees in front of the toe of your foot. If you do before you feel the straing increase your step a little at 1.)