You can do the following warm-up exercises before running:

1. Stretch the inner thigh: keep your body straight, stride your right foot to the right first, put your hands on your left knee, and squat down your left foot for 90 degrees to stretch the inner thigh muscles. After the right foot is finished, change the left foot and repeat the same action. Round trip 1 min.

2. Embrace your knees and lift your legs: keep your body straight, stand your left foot firmly, lift your right foot upward, hold your right knee with your hands, try to be close to your body, and stretch the muscles behind your thighs and buttocks. After the right foot is finished, change the left foot and repeat the same action. Round trip 1 min.

3, lunge: the body stands straight, the right foot takes a big step forward, and squats 90 degrees into a lunge. The right knee should not exceed the toes, and the left knee should not touch the ground, stretching the muscles of the hip joint and the front thigh. After the right foot is finished, change the left foot and repeat the same action. Round trip 1 min.

4. Swing your legs back and forth: stand straight, stand firm with your right foot, straighten your left foot, and swing one foot from back to front. When swinging, the legs must be straight and stretch the front and rear muscles of the thighs. When the left foot is finished, change the right foot and repeat the same action. Round trip 1 min.

5. Half squat: open your feet shoulder-width, straighten your body, and make fists with your hands. When sitting in a semi-squat posture behind the hips, raise your hands forward, with your knees not exceeding your toes, and stretch your thigh muscles and shoulder joints. When your hips come up, keep your hands clenched and return to your original standing position. Do this up and down 1 min.

Before doing any exercise, it is necessary to do warm-up exercises, which is a theorem that all athletes know and abide by. All parts of the body need to move first, so as to avoid bad weather changes, leading to physical discomfort and injury. Most sports injuries are caused by muscle weakness, so besides warm-up exercises, doing more muscle strength training on weekdays will also be more helpful to the effect of sports.

Reference source: Baidu Encyclopedia: stretching exercise