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

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.

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