In response to Saprkle's request for stretch recommendations. Here are a couple of videos of stretches I do.
After about a 0.2-0.25 mile brisk walk warm up, These stretches work well for me:
[nomedia="http://www.youtube.com/watch?v=pmarsM7lEBQ"]Dynamic Stretching for Runners - YouTube[/nomedia]
Then after the run I do a 0.25 mile cool down walk then, these types stretches (sometimes followed by core strength exercises, but more often followed by a trip to Starbuck's.)
[nomedia="http://www.youtube.com/watch?v=aH5_raxOrUs"]Post Run Stretch at Home - YouTube[/nomedia]
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