Start with easy jogging anywhere from 1 1/2 to 3 miles to get you moving more freely. You can then do some dynamic stretches, which are movements similar to (but more exaggerated than) the way you will move during your more intense running. These movements will help your agonist muscles (the ones doing the work) perform optimally by allowing your antagonist muscles (the muscles opposing the working muscles) to relax.
Some dynamic stretches you can do:
Lunge Walk - Take exaggerated steps forward with each foot, stepping forward as far as you can in a lunge and letting your knee come close to the ground. Repeat 10-12 times.
|Lateral Leg Swings|
Intense running brings your body systems close to their peak performance rate so it's important to gradually return them to near normal with a proper cool-down. As you did for your warm-up, 1 1/2 - 3 miles of easy jogging will accomplish this and you can continue the recovery process by following up with some gently stretching.