Which stretches should I do before and after running?

Question

I always do a few stretches before running, but I was wondering which stretches are best (for before and after I run)?

Answer 1

Before:

Toe Touches w/ legs crossed.

Hip Stretch. (Keep your legs crossed, and whichever leg that you have crossed, lean towards that side, and you will feel your hip stretch)

Quad Stretches.  

Groin stretch. Lean to one side, then the other.

Achilles/Calf Stretch: Push your ankle against a wall to make a v w/ your leg.

Then go kill yourself running up and down hills!!!

After:

6 100 meter sprints w/ full recovery.

Sitting toe touches

V-Stretches

Barbie on the Beach.  Take one knee and hug it up to your chest.  

Quad Stretches.

Calf Stretches.

50-75 Toe Taps and Calf Raises to prevent shin splints.

10-20 pushups

60-100 situps

10-20 pushups

:30-2:00 leg lifts

10-20 pusups

:30-2:00 Tabletops/Bridges/Planks

And always remember to drink plenty of water throughout the day!!!!!