The Right Way to Warm Up
Warms up: Hip flexors, leg muscles
Step forward with one leg and bring your other knee up until your thigh is parallel to the ground. Gently step down and repeat with the other leg. Continue until you get used to the motion, then sprint the movement for 10 seconds. Rest for 10 seconds; repeat.
Warms up: Ankles, shins, foot muscles, tendons
Walk with straight knees and hips—no bending. Step down on the heel, then roll up to the toe and take the next step. Take 20 steps. Repeat for 2 sets.
Front Leg Swings
Warms up: Lower back, hips
Stand sideways next to a wall. Place a hand on the wall for balance. Bring up a leg in front of you as high as you can, keeping it straight. Then bring it back down and behind you as far as you can, while keeping your back straight. Your knee will bend naturally on the back swing. Do 10 swings on one leg, then 10 on the other. Rest for 10 seconds; repeat once more.
Side Leg Swings
Warms up: Hips, lower back, groin
After your front leg swings, face the wall, two feet away. Lean and place both hands on the wall. Imagine there's a line on the ground six inches in front of the big toe of your left foot that runs parallel to the wall. Step your right foot forward onto that line. Keeping it straight, swing your right leg up and out to the right, then back down and up and out to the left, staying above that imaginary line. Do 10 swings, then 10 with the left leg. Rest for 10 seconds; repeat once more.