I am returning to running after around a 10 years break having been cycling and cycle racing for the past 3-4 years.

When I ran a few years back after predominantly cycling for some time I got excrutiating pain in my calf muscles which I was told was caused by the cycling shortening my achillies/calf area muscle groups.

Can anyone recommend some good running stretches so it can get into a routine before subjecting my legs to their first workout.

Also I would like to work my way up to running 10k's and the odd 10 mile. The way I would approach this in cycling is a few months of base/endurance miles to build up stamina before periodization in certain elements i.e. speed, hills etc etc. Broadly speaking is this the same approach for running these days?

Many Thanks in anticipation of some helpful pointers.