Stretching after running

Do you guys have any recommendations for stretching after running?

I recently started running again after being away from it for quite some time in preference for GB. The days following the running sessions I experience great tightness in hamstrings and quads. It also takes some effort to completely straighten the legs (calfs?). The stretch series has helped a lot in improving my hamstring flexibility and reducing my quad/hip flexor tightness. It would be nice if it was possible to remain mobile while also being able to run once or twice per week.

Walking about 50-100m of your route to warm up/cool down your muscles and light stretching before and after will help, Keep the deeper stretching to specific times of the week.

Here is a competitive swimmer's trick....Shaking your limbs helps keep your muscles loose and aids in warming up your body. If you choose to do this... let your arm and or leg hang limply as you shake it using just the muscles of your shoulder joint or hip joint. How you shake the limb doesn't matter. What matters is the additional blood flowing into the limb. 

 

Thanks for all the tips Rayne, will try them out!

Though I think using GB work would be best since we are on the program, Coach Jay Johnson has some really great warm ups and cool downs that have really helped me with my running.