How to Properly Warm up Before Running
Walk for at least several minutes. Never stretch cold muscles.
Ankle rolls – shift your weight to your left foot then lift your right foot and point your toe down. Touch your toe to the ground and move your ankle in a circular motion. Rotate your ankle clockwise for a few seconds then counter-clockwise for a few seconds. Repeat on the left ankle.
Knees/thighs – while walking, gently swing your foot up to your rear. Do this gently and smoothly to slightly stretch and warm up your thigh muscles. Alternate legs.
Hips/glutes – while walking, gently swing your bent knee up near your chest. Alternate legs. This will loosen up your hips and rear.
Start slow and easy – when you take your first running steps, start slow. Step easy and soft. Make your steps as light as possible, lifting your foot just enough to make the next step. This will minimize the impact on your knees allowing them to warm up.