I'm 84 years old - and never stretch before a run! I just start slowly and gradually get into my stride as I warm up. I stretch AFTER my runs and also use The Stick
on quads, hams and calf muscles to counteract any stiffness or shortening of those muscles.
I take a protein drink immediately after my run to start the process of rebuilding broken down cells. In my case that drink is a glass of Belgian double chocolate flavoured milk bought from my local supermarket. It's delicious, I really look forward to it and I'll swear I can feel it working and doing me good!
I wear an Orthoheel ¾ length insert
in ALL my shoes to take the strain off achilles tendons and calf muscles.
All my running and training has been off-road - except when racing. I don't race any more but just bumble around the countryside for pleasure and enjoyment.
Keep on running.