A 5-minute jog
Before you even start stretching, you should warm up your muscles, so do a few laps to get your body warmed up (and to keep your toes from falling off due to hypothermia if you’re running in the winter).
Girl on Trail: 7 Stretches Every Runner Needs to Know
by Mara Tyler — Nov 20, 2012
I do not stretch, ever (unless you count a quick bending at the waist and reaching to the sky, and bouncing on my tip-toes, which takes about 30 seconds). I once hurt myself stretching and couldn’t run for 2 weeks. I always do a warm up. I know there’s proper way to stretch and a wrong way, but I’d rather not risk it anymore.