Sure, you could just run easy for your first mile, but this routine has a way bigger payoff.
Start standing then draw left foot up behind you, pulling toward your butt for a quad stretch. Release and step forward; switch legs. After 30 seconds, cradle right leg at ankle and knee, pulling up to chest. Release and step forward; switch legs. Repeat for 30 seconds.From standing, bend right knee and lift knee to hip level, then rotate the knee out to 90 degrees. Bring leg back to front; lower foot, and switch sides. Repeat for 30 seconds.
Lie facedown. Draw left leg up and cross it over your body so that left foot is nearly in line with right hip. Hold for a breath or two, then return to start. Repeat on other side and continue to alternate for 30 seconds.From standing, bend forward at the waist to touch toes, then walk hands out to a high plank. Hold for 2 seconds; walk feet to meet hands. Roll up to starting position. Repeat for 1 minute.
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