willular saidI typically will stretch just before, though I know I should be doing it afterwards as well. I do some minor stuff, but not much.
Try decreasing your running duration and, if you can, do some stationary bicycling before you run. I'm currently doing 15 minutes of stationary bicycling followed by 30 minutes of running, M, W, and F, and on T, Th, and Sat I do only 10 minutes of stationary cycling. I was doing 30 minutes stationary cycling and 40 minutes running every other day and nothing on the in-between days. I'm trying this new regimen to see if it'll help me lose more weight. Being older means being more careful since we heal more slowly. If I feel like I need to do more I'll only increase the stationary cycling on my running days and keep the running fixed at 30 minutes. My heart rate on the stationary bicycle is the same as when I'm running.