When I was on a cross country team, we would do a slow run for 10-15 min, then do stretches for another 15min, then start our run. Then at the end, we would also stretch for another 5-10 min. Definitely the other tips, like using electrolyte replacement drinks should help. When you run a lot, you should also be replacing your running shoes more frequently, too. We used to run on different terrains, not just asphalt, like the beach (barefoot), field and in a very hilly park. I was also told to cross train, like swim and cycle, and use weights . Some people need orthotics (shoe inserts) to correct under and over pronation, which may cause muscle soreness, so you may want to consult a Dr.who does sports medicine. (Dr Scholls has a display where you step on an electronic pad and it determines what type of insert would be helpful- my husband did this and says they are helpful for him. Walmart has a display and I think they were about $50). If there's a running club near you, it might be helpful to join for more current tips. I actually messed up my knees running, especially because I kept doing it even when I had pain, which is part of the reason I got MO, so I think you should be proactive so you don't do any real damage. (Now I mostly swim, water aerobics and cycle) I hope you find something useful here.