Stretching before/after running

[AbecX]

What is a good list of stretches to do before taking a 20 - 30 minute light jog with some sprints thrown in? I'm getting some tightness towards the end all located at my calf muscles.

[White_lightning]

Streching before lifting is counter productive and could cause injury if you are NOT warm. Cold stretching can lead to hurt/torn muscles. Warm up and then stretch.

[01WhiteCobra]

First read this article:

http://www.runnersworld.com/article/0,7120,s6-241-287--7001-0,00.html

Then just put stretching in the search box and you'll find a few articles on stretching for runners.

Most likely (talking from experience here) you want to concentrate on stretching your achilles tendon.

[exlude]

Streching before lifting is counter productive and could cause injury if you are NOT warm. Cold stretching can lead to hurt/torn muscles. Warm up and then stretch.

He's curious about running, not lifting :)

Warm up a little first, enough to get a light sweat.
Stretch calves, quads, groin, gluts, hip abductors, sides/ribs, abs, and shoulders.
You should have recovered enough from your warm up to be good to go by now.