Sunday - day off and massage

My legs needed a break today and I was able to get a massage in the afternoon. My calves and quads were pretty tight. My massage therapist told me I needed to do a lot of stretching and that I should warm up for a few minutes and stretch before I run as well as after. I usually skip the before hand stretching on days I'm not doing hard workouts and just stretch afterwards, but I'll try to make it a point to stretch before as well.