Before running or beginning any type of exercise, I quickly but deeply stretch major muscles including hamstrings, quads, hip flexors, calves, and my Achilles tendons. My PE instructor calls it “shocking your parts,” since we’re only holding the stretch for about 15 seconds and just activating our muscles. After a workout is a better time to develop flexibility and really stretch. I also find it helpful to stretch my feet too. Before you run, take a minute to flex and point your feet to warm-up the plantar fascia muscles. Do you ever feel tension or a strain at the bottom of your feet when you are flexing your feet going up a hill or running on the slanted side of a curb? I had a couple strained foot muscles and starting my run out with some toe-flexes and points has helped (Something I learned in dance class!).
So before you start any exercise:
1) Shock your parts aka activate major muscles (the ones that would take a really long time to heal if they were injured)
2) Warm-up those feet