If your pre-workout stretching doesn't seem to be doing much for you, give the following 10-minute warm-up routine a try. Bear in mind that a good warm-up should do three things for you:

(1) Increase your heart rate, so that the initial stages of your training session don't over tax your ticker, (2) Prepare your muscles for strenuous activity, and (3) Wake up your nervous system - so that it's ready to control your muscles properly during vigorous workout. This protocol will do all three, and it only takes 10 minutes:

(2) Wake up your leg muscles (1 minute): Walk in a relaxed fashion, alternating light, relaxed steps with long, exaggerated strides. On each extended stride, vigorously swing the opposite arm forward.

(3) Wake up your heart and leg muscles (4 minutes): As you jog unbelievably slowly, notice any tight spots in your body and focus on unkinking the tension.

(4) Wake up your nervous system (1 minute): Skip - in place or in a forward direction - while trying to lift your knees as high as possible.

(5) Wake up your heart (2 minutes): Run at the basic pace you'll utilize in your workout for one minute, and then jog very easily for one minute.

(6) Give your nervous system a green light (2 minutes): Hop lightly on both feet for about 20 seconds, and then hop lightly on your right foot for 15 seconds and your left for 15 seconds. Walk easily for 10 seconds, and then jump continuously - as high as possible on both feet - for 15 seconds. Walk for 10 seconds, and then try "hot-stove" jumping, getting your feet barely off the ground on each jump and trying to make as many contacts with the ground (with both feet) as you can in 20-25 seconds. Walk for 10 seconds or so.

(7) Run!

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