On hydration, you should be drinking water almost exclusively if you want to be active - especially in your 40s. No just on the days you are more active than others. Hydration is important before, especially at the duration you are talking about.

Lots of debates on stretching, but since you have not been active for many years, you may not have the best range of motion. So stretching wouldn't hurt.

Five minutes of active warm up in the morning isn't a bad idea. I would also give yourself a little more time in the morning to actually be awake, and don't rush so much.

Your cardio system growth will outpace your actual muscular and tendon adaptations to running. You might consider some running specific strength training and neuro-muscular training if you want to improve. Glute bridges, Glute medius strengthening (nearly everybody has weak, etc... Lots of stuff about this online and on reddit.

Thanks everyone for the feedback.

Re: Shoes, just a pair of Nikes, not personally fitted, so I will go somewhere for help on fit.

Re: Nutrition, I usually run in the morning, right when I wake up. These are not long runs, 20-30 minutes, so I haven't thought much about nutrition. I do focus on hydration, drinking more water on workout days, given how much I sweat.

Re: Stretches, I do very little stretching and almost no warmup, because I'm always in a hurry. So in addition to shoes, this is likely something i need to address to avoid injury.

Shoes - make sure you are wearing the right ones

Yoga - add it 2-3x/week

Stagger - do not run on back to back days, that is the easiest way to avoid injury

Nutrition - make sure you are eating and drinking enough and the right stuff

+1 Definitely look at the shoes first

Do you do any specific stretches, for hips/ankles? If not, consider integrating those stretches into your routine. Also, definitely check on your shoes. Having the right shoes for your feet/stride is super important and when I started I didn't know that. I thought I could just buy a pair of Nike running shoes and go. Caused all sorts of pain in my ankles, knees, shins.

Pay attention to your nutrition. I'm a runner and I'm sore if I don't take in enough nutrition. I am diligent about eating something at the 45 minute mark on my runs and immediately after runs. You might even try eating something nutritious before you run.

Before runs, especially long runs, I might eat a bowl of oatmeal, bagel and egg, or just a protein bar.

During runs, every 45 minutes, I eat a Gu or Cliff Block, and might take an electrolyte capsule (Salt Stick brand) if I'm sweating a lot. I definitely take it during the summer.

After runs, I need to take in nutrition within 30 minutes. This is most important to avoid feeling sore! I prefer a glass of milk in stead of Gatorade but I'll drink the Gatorade if that's all there is. I definitely take an electrolyte pill. And I eat protein and carbs. This means I plan ahead what I'm going to eat after I run -- have it ready.

Lots of places to start....

What running shoes/socks are you wearing? If you haven't, go to PR Running, Pacers or Road Runner Sports to get an evaluation. You may be in the wrong type of shoe for your foot strike. Also, consider running orthoducts. They can be a game changer for preventing long term injury.

Do you do any different sports or stretch before or after now? If not, start. Also, roll your muscles to help repair the muscle tears you get with running or any sport, really. Doing so will also help alleviate any potential injuries that may be on the horizon.

Do you take any supplements -- protein to repair your muscles after a run? Collagen to reduce joint pain and assist in ligament strengthening? If not, consider looking into that. Here's a blog I was literally just reading before seeing your post: https://www.featherstonenutrition.com/how-endurance-athletes-can-use-collagen-effectively/

Good luck!

-Runner of 20+ years.

I'm fairly new to running. After many years of little exercise i started running about a year ago and am enjoying it now. Usually i run 2-3 miles on a treadmill, and sometimes i'll do HIIT training.

I've noticed that i'm consistently sore after running unless i choose a very easy pace (10 minute miles). Sore ankles, sore hips, not really calves or thighs.

I'm mid-40s, male, if that helps.

Are there any specific stretches or exercises i should do? Or should i just focus on stretching a little more after running? Or warming up rather than jumping right in?