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From Fellrnr.com, Running tips
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=Warmup activities=
There are various activities you can incorporate into your warmup routine. The order listed is the approximate order of execution.
* '''[[Massage]]'''. Some gentle massage, such as [[The Stick]], can help passively warmup the muscles, as well is detecting any potential problems before the workout begins. The psychological benefits of this gentle massage should not be underestimated, especially before an important race.
* '''Air squats'''. If you need to warmup where there is limited room, such as at the start of a crowded race, or indoors on a cold day, then air squats can be quite effective. To perform air squats (shown in the video below):
** Stand with your feet shoulder width apart.
