My favorite stretch happens to not involve the lower body, per se, but I think it stretches my lower back. It’s like a standing, twisting thing where I cross one leg over the other, but then turn my torso the opposite way. Usually I pull against the wall or something stable to really work out the rust. Anyhow, for a complete list of stretches and warm-up movements, here is a link to a pre-loaded google search.
As far as good shoes, here is a link to Zappos. They have free shipping and returns. If you have some available credit, the best way I’ve found to use the site is you order six or seven pairs of shoes at once, or different sizes of the same pair if you’re unsure (or say it’s a new brand), and then after they all arrive you just return the ones that don’t fit. No muss, no fuss. Here, I’ll conclude with the reminder that style is at least as important as comfort–let’s not kid ourselves.
Oh, and don’t forget to take some pictures. Like last time, you couldn’t pay me to join you.
I hope this helped. I wouldn’t want you to think you’re the only ones who care.