Perform static stretches after running for muscles that are sore:
Common areas of soreness in running are the quadriceps at the front of the thigh, hamstrings at the back of the thigh, hip rotators at the sides of the hips, and calves. See below for stretches that will help with post-running soreness.
Drink water throughout the day, and if running longer than 45 minutes in the heat, carry water or run a route through an area that has a drinking fountain. As weather gets warmer, consider running either early in the morning or later at night to avoid peak sun times.
Avoid the “too far, too fast, too soon” paradigm:
Increasing mileage, duration, or speed too quickly can increase the risk for injury. When training, increase only one of these per week, and do so by 10%. This allows for muscles, tendons, and ligaments to become stronger and adapt at a safer rate to increased force during running.
If pain persists for greater than one week, go see a physical therapist.