Good stetches to do before and after running?

Question

I run about 2.5 miles at a time.

Answer 1

The stretches i always did before and after a race was....

Bend down and touch your toes(without bending your legs),the cross your legs and do the samething again with out bending them.Hold it in that same position for 10 seconds

Spread your legs open bend down in between your legs for like 10 secs...then bend to the right and then to the left holding each position for 10 seconds.

This one right here is a ground stretche....

Make an "L" shape with you legs.Keeping one leg staight and the other one bent with the bottom of you foot touching your other leg.Try to grab the toe to the foot that is being stretched out.Again hold it for like 10 seconds.10 seconds may not seem like alot but it is if you're not flexible