Effective warm-up routines can really help runners avoid injuries. In fact, studies show that warming up can lower the chance of getting hurt by up to 50%! Here are some of the best ways to warm up:

1. Dynamic Stretching (like leg swings and high knees):

   • This increases blood flow by about 20%.

2. Foam Rolling:

   • This can make your muscles and joints more flexible by around 10%.

3. Gradual Pace Increase:

   • Start with a 5-minute jog, and then slowly run faster.

Using these techniques can help keep you safe from injuries and make you a better runner overall.