I generally do a mile light jog and then some dynamic stretching, if I am doing some speed work then I will also do some strides/run throughs before. When I get back from my run I stretch using static stretches pretty much as above which seems to stop me tightening up during the day. I then use the foam roller in the evening EVER night, calves, quads, ITB, Glutes, Hamstrings pretty much everything. This I feel has had the biggest effect on me not getting injured. Only been back running for 9 months after a 4 yr lay off due to back problems, and so far so good no injuries and I am running further than I ever have, up to 40 miles a week now.