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Anonymous
Go check crossfit for their warmup; it's really good.
Pretty much like this: Samson stretch jumping jacks arm swings air squats lunges push ups or dips sit ups pull ups
...and then repeat all that, or not. I do it once, and then get lifting and do fine. You can do other cardio stuff before you mess with running. Eliptical machine as somebody mentioned, rowing machine, and bikes are all good. Treadmills are easier to run on than the real ground because the surface is padded and bouncy.
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