All runs should be started with a warmup that will get your blood flowing and your body ready for the work ahead. This is a basic 10 minute warmup routine that reinforces good biomechanics and adds in a plyometric session at the same time.
1 min walking this is a brisk walk
2 min easy shuffle running
2 x 40 secs A Skip with a 20 sec recovery
1 min walking
2 x 40 secs B Skip with a 20 sec recovery
1 min walking
1 min Bounding – big long bouncy strides