I occassionally do
very light stretching before running. I doubt I spend even 3 minutes on it. Most/All is done afterwards. But for some reason, on those days that I do stretch pre-run, I'll do a quick calf stretch, and a super-easy hamstring, quad & groin stretch. I have a few friends who are runners...marthoners, and one guy is one of those sick-in-the head ultra-marathoners. They told me they don't stretch at all, ever, before running. They loosen up by starting out very slowly and warming up
by running. I'm also reading a very good book called "Chi Running", by Danny Dreyer, who also advocates stretching afterwards, not before. In addition, I have read some articles essentially advocating this idea b/c stretching cold muscles doesn't actually warm them up for activity and can actually increase the chance of injury. So I have basically followed this advice since the beginning, and have had no issues.
Is that to say that these "symptoms" aren't the result of warming up this way? I certainly can't say that. They might be. In which case, that'd be fine with me. But when I posed this question to those guys, none of them acknowledged ever having had these symptoms.
I try to get 3 weight training sessions in per week, but lately it's been closer to 2. And not heavy weight training. I focus more on adding strength than size. I use workouts from
www.podiftness.com.