Running

can anyone recommend a good stretch/warm up routine for a novice? i did my first spot of fell running at the weekend and my thigh and calves are sore as shit. haha! i tried to stretch out before but i think i mainly did the back of my legs.
i think i essentially over did it for a total noob. my knees were shit the day after, walking down a gradient feels like my right knee is going to fall apart! ha! :/

plus, looking for a decent running app for anroid if you have any suggestions.

thanks

Any kind of off-road running is tough on joints, and the variation in stride length can add work to various leg muscles. Muscles that you dont usually use in that way.

Basically your legs will get stronger. But still if youre running off-road, a stretch is a good idea. The classic press-up position, one leg over the other, bum in the air, calf and hamstring stretch is a quick and easy one.

I recomend running off-road to my rugby team, as I feel it builds strength and flexibility around joints. Reducing injuries.