Do some or all of these running stretches before and after your training. You will find that you recover faster and are ready for your next training session.
You may want to try massaging your legs yourself after a particularly hard race or training session. Take a look at this article,
to learn how to do it. A combination of both would probably work well. Here are those stretches.
Sit on the floor with one leg straight in front of you and the other leg bent (with the sole of the foot touching the inside thigh of the outstretched leg). Keep your back straight and lean forward from the hips. Slide your arms forward toward your outstretched foot. Stop when you feel a pull in the hamstring. Hold for 15 seconds and repeat with the other leg extended.
Lie on your back. Bend your left leg and bring it toward you. Grasp your left knee gently with your right hand and pull it slightly down and to the right until you feel a stretch. Turn your head to the left. Your right leg should stay flat on the floor. Hold for 10 seconds and repeat with the other leg.
Lay flat on the floor with knees bent. Use your hands to pull them toward your chest. Lift your head and shoulders off the floor until your head is approximately six inches from your knees. Cross your ankles. Gently rock yourself back and forth in this position for 30 seconds.
Standing Quad Stretch
For this running stretch lie on your right side with your right knee bent at a 90-degree angle. Bend your left leg and hold onto the ankle with your left hand. Gently pull your left heel in toward the left side of your butt. As soon as you feel a stretch in your left quad, slowly lower your left knee toward the floor behind your right knee. Hold for 15 seconds and repeat with the other leg.
Standing Calf Stretch
Stand an arm’s length away from a wall with your feet shoulder-width apart. Slide the left foot back approximately 18 inches, keeping the knee straight and both heels flat on the floor. Bend your right knee and slowly move your pelvis forward until you feel a stretch in the calf and Achilles of the left leg. Hold for 15 seconds and repeat with the other leg.
Here’s a video from the stretching institute to give you a better idea.