front of calf bit

Hi, im a beginner type and am having problems with the front bit of my calf, im not getting out so much at the moment with it being dark and me being lazy etc etc, but when ever i do go out this bit hurts, like an ache.the one you might get if you clenched your toes for ages (i imagine). then im not so keen to go out the next time i should. on a good week i go 30mins 3times a week. i usually slow jog for a few mins then jiggle about abit before setting off for proper, is the owt anyone can recomend?? a proper stretch? i dont think its damage cos it stops when i do, but its a right pain!
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