The 3-Minute Running Warm-Up
If you’re like most runners, warming-up is one of the easiest things to skip. The technique of just going slow at first then speeding up may work for some people but a quick 3-minute warm-up that targets everything you need to do to have a great run is a much better idea. The exercises can be performed anywhere and do not require you to go on the ground at all.
Lunge Matrix (Front, backwards, backwards 45, side-to-side)
Leg Swings (Front-to-back and side-to-side)