Before any run or interval training session, practice some mobility exercises (aka moves that work your joints through their full range of motion), such as leg swings, air squats, or marches in place, Norris suggests. "They all just help elevate muscle temperature, which prepares your body to run, lowers your injury risk, and [offers] some neuromuscular benefits that will make the run feel smoother," she says. It can also be beneficial to start with a fast-paced walk to get your heart rate and body temperature up, Sekely adds.
What you don't want to do is static stretching, or holding a muscle in a lengthened position for an extended amount of time. (Think: hanging out in a forward fold, or holding a standing quad stretch.) Performing these stretches in a warmup hasn't been found to boost performance (in fact, it may actually impair it) and can up your risk of injury, particularly if you're stretching a cold muscle, Norris says. Instead, add that type of stretch to your cooldown routine.
