I have never been keen on stretching (which is maybe why I am so unsupple) or warming up and down (my usual excuse is there is not enough time). However, I began running (at the age of 37) last autumn and someone suggested the best warm up and warm down was a slow jog. Well a slow jog is what I was doing anyway as I could only run a mile and that was rather slowly.

Now I am running up to 4.5 miles (still slowly) and I'm finding that I am hobbling around with stiff feet and legs inbetween runs and the first part of any run is quite sore until my muscles relax.

Please could someone give me some guidance on what to do before and after a run because it is finally dawning on me that if I want to continue running I need to do something. People have mentioned walking, jogging, stretching, ice, heat and I'm not sure what is best.

Hi Fiona, everything Helen has suggested is absolutely in the right way to go, don't scrimp on the footwear and don't go for the 'names' if they are uncomfortable.

To add to Helens post I visited the sports injury clinic near us to professionally measure my gait, he also checked the suppleness of all my joints, diagnosed I had 'short' calves and hams' and recommended appropriate stretching exercises, he also gave me a deep muscle massage on my calf which was slightly aching, all for a consultation fee of £50 for over an hour which was the best investment I had made.

I always jog very slowly 1 mile before and after a hard training session to warm up/cool down properly and don't do two hard days back to back and allow at leat 15 mins stretching afterwards.

Matt, thanks for the info. I shall look into ChiRunning and Pose running. I do get the distinct impression that I don't have the best running technique.

Helen, that's really helpful. I went to the Sweatshop too for my running shoes and that stopped the pains I was getting in my feet. I am now giving my body a few days rest and then I plan to ease myself back in making sure I do some stretching after each run. If I do a fast run or a long run I think I probably need to do a bit of slow running or walking at the end as well.

Derek, thanks for your help. Once I have given my plan above a go, if I'm still feeling a lot of aches and pains I think I might give a sports injury clinic a go.