one other thing is to drink a glass of milk after exercise it reduces muscle soreness.

I'd recommend stretching your ITB (side of your thighs) as well.  Also, using a foam roller before and after a run to find and loosen any knots really helps oil the wheels (so to speak).  If you have any sort of tightness, the foam roller bit will hurt like mad - but working with that will help prevent future problems.  

Anyone who uses a foam roller will, I'm sure, agree that it's a real love-hate relationship with them.  But at least it's something you can do in the privacy of your home!

Also, you can wait until you get indoors before your stretch - just as long as you do it while your muscles are still warm and pliable (think of them like plasticine - pull it when it's cold, and it'll tear.  Warm it up, and it's really stretchy.

The warm down is very important, i stretch for 15 seconds then change legs, then repeat for 15 seconds before moving on to the next stretch, i always do the calfs, hamstrings then thighs in that order as that is what i`ve been shown to do at the club, this should be done at the end of your run, don`t leave it to long or you will feel it the next day and do them inside.

You don`t need to take long strides either just your normal cadence if fine (stride length).

hope this helps

Ian