Stretches Every Runner Should Do

A little soreness after a run is inevitable, but you can minimise the "morning after" effect by walking for a few minutes and stretching after your run. In addition to improving flexibility, stretching flushes the muscles with blood and oxygen, which promotes recovery. At the very least, focus on these areas.

HAMSTRINGS
WHY: They’re running’s primary propulsion muscles.
HOW: Place your heel on a step or any elevated surface and bend slowly at the waist until you feel a stretch in the back of your thigh (you may also feel a stretch in your calves). Avoid rounding your back. Hold for 30 to 60 seconds. Release and repeat four or five times. Change sides.

QUADS
WHY: They are the shock absorbers of the legs, controlling your movement every time you land.
HOW: Stand up straight, bend one leg behind you, and grab your foot; pull it toward your butt until you feel the stretch in the front of your leg. Hold for 30 to 60 seconds. Release and repeat four or fives times. Change sides.

CALVES
WHY: They help propel you forward and absorb impact.
HOW: Place both hands on a wall and take a step back with one leg. Keep your heel on the ground and lean into the wall until you feel a stretch in your calf. Hold and repeat as noted above. Change sides. Stretch again, this time bending the knee of the extended leg slightly, so you feel the stretch in the lower half of the calf.

For pics and more about stretching, read the full article here.