I hold my post run stretches for thirty seconds and they should be pulling enough to be slightly uncomfortable. I would try some gentle calf stretches several times a day, but don't put as much effort in as you should for post run stretches, if muscles are not fully warmed up. RICE is probably worth trying.
You could try slowing down. Most of your running should be at 80% of your fast pace. Have a look at this runnersworld.co.uk/rws-trai... it might be useful.
I have to say, if you are doing those runs, you need to stretch for a bit longer...even if it hurts and roller could be the answer too... exquisite torture
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