Article: You always want to warm up before running to get your muscles toned and ready for exercise.   Walk gently for 3-5 minutes before a run. This will stretch and move your muscles, tendons and joints and transition your body into a workout. This activity will enhance blood flow to the muscles you need to use for running. This initial warm up is very low-intensity and can be essential for runners coming back from an injury. Do five or six 100 meter strides. These are also called "pick-ups" and will help to increase blood flow to the muscles and help your body transition from walking to running.   Jog slowly for at least 2 minutes or more. Gradually accelerate over the course of 60 to 100 meters, then decelerate. After each interval, walk around and stretch out your legs for at least 90 seconds. Keep your steps quick and short as you do the jogging intervals to avoid injury. Dynamic stretching uses controlled leg movements to improve range of motion. This will loosen up muscles and help to increase heart rate, body temperature, and blood flow to help you run efficiently.  Avoid stretches where you hold a stretch for 30 seconds or more. This can actually contribute to injury if done before a run. Skipping is an example of a dynamic stretch. Try doing this for 25-50 meters, increasing the height and intensity of your skip as you go. Backwards jogging is another type of dynamic stretch. Try doing the side step or shuffle. Step to the side in 10-20 meter intervals from side to side, starting at a walking pace and increasing to a jog. Do the weave step or grapevine. Step your right foot to the side, then step your left foot behind your right foot. Repeat this for 10-20 meters in one direction, then repeat in the other direction. Start at a walking pace and increase to a jogging pace.
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Start warming up for a run by walking. Add strides to your walking. Perform some dynamic stretches.