A few of things work for me:
* The classic yoga Sun Salute. I do few rounds in the morning before setting out for a run. This gently stretches the upper body, back, and the legs. My yoga teacher suggests it’s not one for the evening as it’s a stimulating flow.
* Roll/Massage balls. The Roll Model (Jill Miller) is referenced in Training for the Uphill Athlete. Nice in the evening. If you sit a lot try popping one under your hamstrings for a gentle massage.
* A standing desk has also helped. I find this keeps the hamstrings and quads in much better shape.