Going for a run or to the gym is fun and extremely rewarding, but injuring yourself by not stretching and warming up certainly isn’t! 
Warming up is a key component of an effective workout so here’s a sequence of warm-ups and stretches to get you going and to minimise that risk of injury when working out 
Warm-Up Exercises:
1. Jumping Jacks: 2-3 minutes to increase your heart rate.
2. Arm Circles: 1-2 minutes forward and backward to mobilise your shoulders.
3. Leg Swings: 1 minute per leg, both front to back and side to side, to loosen your hips.
4. High Knees: 2-3 minutes to engage your core and increase your heart rate.
5. Torso Twists: 1-2 minutes to loosen up your back.
Dynamic Stretches:
1. Walking Lunges: 10-12 steps per leg to stretch your hips, glutes, and thighs.
2. Hip Circles: 30 seconds per direction to mobilise your hips.
3. Arm Swings: 1 minute to loosen up your shoulders.
4. Ankle Circles: 1 minute per ankle to warm up the joints.
5. Leg Cradles: 10-12 per leg to stretch your glutes and open up your hips.
Static Stretches (Post-Workout):
1. Hamstring Stretch: 30 seconds per leg to stretch your hamstrings.
2. Quadriceps Stretch: 30 seconds per leg to stretch your quads.
3. Calf Stretch: 30 seconds per leg to stretch your calves.
4. Shoulder Stretch: 30 seconds per arm to loosen up your shoulders.
5. Chest Stretch: 30 seconds to open up your chest muscles.
Remember, a good warm-up prepares your body for the workout ahead, while stretching afterward helps to reduce muscle soreness and improve flexibility.