Ran 3 miles yesterday morning, planning on repeating tonight but my hams and calves are SO SORE.
I'm trying to stretch 'em out at work but this sedentary desk job definitely isn't helping with the tightness...
1) eat real food - more vegetables, moderate meat, moderate fruits, less grains, less sugar, less vegetable oils.
2) exercise - moderate intensity cardio, sprinting, heavy lifting, dedicated stretching and mobility.
3) live - relax, de-stress, meditate.
Disclaimer: I'm not professionally qualified to make any formal recommendations. I've just done my homework and I'm my own guinea pig. All of my data, unless otherwise cited, comes from a sample size of n=1 (me).