Look, we’re all guilty of doing a few toe touches or a quick quad stretch before a run and counting that as the warmup. And while that might work for most people most of the time, it’s not the best way to get your body prepped to run your best for the miles ahead. In fact, research shows that doing dynamic stretches before running can help you perform better. In a 2017 study, researchers compared how well study participants ran after moving versus sitting. When runners did a dynamic warmup, they were able to go almost two and a half minutes longer before they tired out compared to when they sat. The following five dynamic warmup exercises, demonstrated by Roman Siromakha, a certified trainer based in New York City, are the exact same ones used in the study. How to use this list: Perform each move below 10 times, moving through each rep quickly, before your run. The entire routine should take less than five minutes to complete. 1. Hip Flexor Warmup Start standing tall.…