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Topic - share some stretching advice with a punter?

Dom Whillans on 19 May 2013
Keeping the necessary preamble to minimum... I lost a good friend (and UKC regular) last year to cancer and so I thought that I'd commit myself to raising some funds for Macmillan, to remember his passing a year on.
Macmillan have kindly given me a place on the Berlin marathon in September.
I can run a bit (was doing off road 10km's last year in under 50 minutes) and have a good level of fitness and the ability to grind things out when necessary, but I've not run in around 6 months and 10km at the moment hurts; I can take the breathing and heart rate issues and today's 10km (road) was 55minutes, but I really think that I need to get stretching post-run in order to stop my lower legs being such agony... any advice? Obviously, I need to run a LOT further in the near future!
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