Changes

This mid-run [[Stretching| stretch]] is modeled after the stretch that Mike Morton did while setting the American Record for 24 hours (172 miles) at the [[2012_Poland_24_Hour_World_Championships| 2012 World Championships]]. I saw Mike do this stretch repeatedly during that race, and I've since emulated it. I've found that it makes a significant difference to refreshes my legs in everything from training runs to 24 hour races. The Morton stretch is simple and quick, but does not act as a traditional stretch that holds a muscle at full extension. Instead, it moves multiple muscles through their natural range of motion. Unlike many stretches, The Morton does not fully contract any muscles, which can lead to [[Cramps| cramping]]. I don’t normally have a problem with cramping, but the quad stretch where you pull your foot towards your buttocks can trigger a nasty hamstring cramp if I do it after the 50 mile mark. The steps to perform the Morton Stretch are shown with pictures below.

|[[File:MortonD.jpg|none|thumb|300px|'''Optional''': Pulling forward will gently stretch part of your calves(The [http://en.wikipedia.org/wiki/Soleus_muscle Soleus], but not the [http://en.wikipedia.org/wiki/Gastrocnemius_muscle Gastrocnemius]).]]