Once you get the technique down, the lunge and twist is a great dynamic warmup for runners.
Work the muscles on the fronts of your lower legs with this quick warm-up.
Work muscles that don't normally get worked during your warmup by running backward.
Dynamic warm-up drills may be the single best way to prevent injuries and improve performance.
Build lateral leg strength with this well-known agility drill.
Five minutes of this before one run can make a world of difference.