Hi, I'm Amber Nimedez for LIVESTRONG.COM and today, I'm going to talk to you about nutrition and a pre-morning workout for your morning run. The first thing is first, you should definitely eat something before you run and it should include carbohydrates and protein. So, throwing some protein powder in your oatmeal also is great or doing a full-on protein shake is good too. Secondly, you should definitely do a little bit of a, a pre-run workout, very simple and basic, just to warm up your joints. The first one is going to be foot circles and point flexes and you're going to stand on one leg, interlace your fingers, open up your chest and you're just going to do small circles with your foot. And you're going to go the opposite direction and then you're also going to do point flex and then you're going to switch sides. And I would do about ten to twenty each direction and this really warms up your ankles and all your lower leg muscles that are responsible for giving you a really good heel-ball-toe strike. And point flex. And then the next one you're going to do is on your back; you're going to stretch out your hips by crossing your ankle over the opposite knee, thread your arms through, pulling your knee in and this opens up your right hip. And then, if you want to you can open up and straighten out your left leg, flex the foot and pull the knee in towards your chest, so you get a nice hamstring stretch here and then switch sides. And those are two really basic stretches that you should do before your morning run. I'm Amber Nimedez for LIVESTRONG.COM.