Honestly, not a whole lot. I've always found stretching awkward like I'm not doing it correctly. Lately I've just been doing the hands against the wall stretch of my calves and holding my foot behind me stretches. Descriptive. I know. Do you have any stretching you recommend? I really should start incorporating it more.
Based on the meta data research I've read on the topic, a person is more likely to get injured incorporating a new routine, then they are if they continue whatever they are already doing (whether that's none, dynamic, or static). So my suggestion is to wait until after you're upcoming race to start anything new.
Me personally, prior to starting to run I do dynamic stretching (where you don't hold a move but are in constant motion). I do:
-30 walking butt kicks
-20 toy soldiers (raise a straight leg up and aim to touch with arm)
-20 hackey sacks (raise the leg up and bend at knee towards the middle of your body like you're kicking a hackey sack)
-20 knee raises with elbow over head stretches (walk in place with knees coming up and simultaneously hold one of your arms above your head with the other arm grasping at the wrist and pulling it down towards your back)
-20 butt kicks with arms grasped behind body
-20 arm circles
After the run is over, I do static stretching:
-Hold calves in a stretched position (like your wall, but I do it on a stair instead. So it's in front of me instead of behind)
-One leg quad stretch
-Touch toes
Then go down to the ground and do the following:
-Sit with butt on ground, one leg straight out, other leg crosses over with foot flat on ground. Pull knee towards opposite armpit (so diagonally kind of). Do other leg afterwards.
-Lay on back. Put both feet flat on ground with knees bent. Lift one leg and rest the ankle on the front side (closest to you) of the knee. Push the knee that is up in the air away from you. Then after 20 seconds, pull it across your body. Then do other leg.
-Sit up with one knee on ground and the other leg kicked out to your side with your heel on the ground. Stretch hamstring of leg kicked out by slowly and carefully lowering your butt.
Word descriptions are hard, but I'm sure you can find some good stretching moves on youtube with visual queues that work your tight spots.
My watch is registering a resting heart rate of 156 today.
Something is definitely wrong there.