That's at the Spinx Run Fest, a three-day festival in downtown Greenville from Oct. 28-30. There are six types of races. Consider it a smorgasbord of opportunity. You've got time. Go. Get ready.

6 essential stretches

Wall pushup 1: Keep your feet shoulder-width apart, flat on the ground and stand about three feet from the wall. Put your arms out straight and hands against the wall. Lean hips inward and slightly bend knees, stretching calves.

Wall pushup 2: From there, slide your hands down the wall, bending at the waist. Move one foot forward, keeping your knee bent. Lift your front foot's toes, stretching the muscle beneath the calf. Do this for both legs.

Wall pushup 3: Keep your upper body there, put your feet together and rock onto your heels. This stretches your hips, shoulders and lower back.

Hamstring stretch: Lay on your back, put one leg in the air and keep the other bent and your foot flat. Place a towel over the raised foot and pull down as your leg pushes up. Don't over-push; stop as the muscle contracts. Do this for both legs.

Heel-to-buttock stretch: Balance on one foot and place a hand on the wall. Use the opposite hand to hold the raised foot, pulling your heel to your buttocks. This stretches your quadriceps. Stand upright throughout. Do this for both legs.

Groin stretch: Sit down and put your foot soles together. Place elbows on your knees, lean forward and press your knees down.

Justin Chappell can be reached at 298-4267.