If you're sore the day after, your muscles need a little time to repair before they're back in top condition. Stretch, massage and stick to light exercise. Give yourself a rest if you're feeling pain.
Now is the time for slow, deep static stretches to help your muscles relax. Begin with your legs, standing on one foot and holding your ankle back against your bottom with one hand. This stretches the quad (front thigh) muscle on the leg you're holding. Then repeat with the other leg.
Touch your toes to stretch your hamstring. This is the muscle on the back of your thigh, which tends to get especially tense while running. Try to touch your toes while standing up or seated with your legs outstretched. Reach across your body to touch the foot with the opposite arm. Hold, then repeat on your other side. Don't force this past mild discomfort, or you could tear something. Your flexibility will improve over time if you keep stretching.
Stretch your shoulders. Although they aren't under as much stress as your legs, your shoulders do tend to tense up when you run. Bring one arm across your chest, holding it with the other hand. Hold, then repeat with the other arm.
SoleHealers™ is an innovative foot and leg stretching and massaging product for runners and anyone who works out.
SmartSole Exercise Insoles convert your everyday shoes and sneakers into toning shoes and relieve pressure on your hamstrings, joints & back. The built up arch support make these great insoles for flat feet and insoles for shin splints. and the gel insert in the heel strike absorbs shock and provides plantar fasciitis relief.