Exercises
Here are some exercises which you should do before running and after running. As I said before it's very good to do exercises during running, I mean after 5-10 minutes of running. But if you run 10-20 minutes at all, you better do it before running. And it's always very good to do exercises after running.
Do it for 15 seconds two time for each leg.
Do it for 10 seconds two time for each leg. Try to reach your chest with your leg.
Slowly get lower and lower. Do 10 for each leg.
Try to reach the ground with your fingers. Repeat it 3 times. Each time 30 seconds.
This one is my favourite. It really helps. Put your leg on a table or somewhere else and try to reach your toes. Do it 3 times for 20 seconds for each leg.
This exercise is good for your waist and even for you abs. Do 20-30 such turnings.