The best pre-running moves

Preparation for a running session needs to be directed towards relevant range of motion. If you're going to run for any period of time it really is advisable to spend a little time walking, jogging at various speeds possibly combined with walking and then running at your speed. This will not only mobilise joints and prepare muscles for what they will be required to do but it will also allow your heart and lungs to gradually transition from rest to exercise. A little lower back and hip range of motion work will help and this should involve some rotation flexion and extension of the lower back as these movements will be required when you start running.

Save the static stretches for the end of the session. Make sure you do them.

Two pairs of legs, socks and shoes for running