how to prevent soreness and aching

basically sometimes when i run the morning after my muscles ache and i was just wondering if anyone knew any things to do before or after running to try and prevent this cos it leaves me feeling weak for the next days exercise.

thanks guys!

do some stretching and warm up exercises if you dont already, also stretch again after your run.  we always did that in tae kwon do and we do it in boxing also.  It helps.  Good Luck :)

rather than stretching before, it's a much better idea to walk for a few minutes, esp. in cold weather.  stretching cold muscles can easily cause tears. 

stretching after is a good idea, though.  some people find it better to wait a few minutes to cool down, and i've heard of people stretching too aggressively after a run (probably due to adrenaline) and injuring themselves that way.

At the gym I go to they have "foam rollers" It's basically just a foam tube about 6" in diameter and 3' - 4' long. you just sit down, put the roller under your legs and roll back and forth. It sounds kind of silly, I know, but they work wonders and it feels great after you do it. I rarely get sore after using them. I'm sure you could find them in a sports and fitness supply store.

Increase your intake of dietary antioxidants, and add MSM as a supplement in your diet (capsule or powder in water).  Recovery time after workouts will vastly decrease, and soreness with it.