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I’ll pm you the first “get back to running” plan I followed. It’s incredibly conservative, but might be worth a go if you can stick to it.
Perhaps try a different ham stretch - kneel on one leg, and stretch the other out in front for example. Also stuff like child pose, cat stretch, cobra pose, and so on are all good for back mobility
I think the punchline will be that there’s no silver bullet - you’ll have to start at a lower level than you’ve previously started from, and increase at a more conservative rate. Massively frustrating at the time, but worth it longer term
cookiemonster
Thank you for this insight. The main issue for me I think is consistency and patience. I'm always in awe of the disciplined strength and conditioning regimes people manage to follow. I'm seriously considering a personal trainer to help with this.
Single leg bent knee calf raises, and the higher number of reps, are worth a try. Core work all very familiar, though I don't use a gym.
Problem with stretching hamstrings is: when I bend forward I compress my sciatic nerve. I've had to abort running sessions if I've gone too hard warming up and inflamed my back, which Is extremely frustrating so I'm very careful now.