This is Jamie Glick. I'm going to talk about how to prepare your legs for running. When you're starting to run, always a good idea to warm up, get the blood flowing, get the joints lubricated. This way, you avoid injury and run your best race possible. Myself, I'm doing a short training run. Good idea is to start with a nice easy squat, with the arms out. Now, to continue, I would do little bit of a calf raise just to get some blood into the calves. Next, if you have a running partner, or your car, or a vehicle -- something sturdy to grab onto, you would do what I call the hip swing. Little more of a dynamic movement. So, you swing -- first, you can do forward and backward, five or 10, forward and backward. Then, you can do side to side -- I like to cross in front, cross behind, cross in front, cross behind, like so. Once things are a little bit warmer, you can take a more active role in your warm up, and you can do a little jumping squat. And finally, to get things really ready, you can do a little bit of an arm swing like this. Arm swing gets the arms ready to pump. You can do straight arm, you could do elbows bent, elbows straight like that -- whatever you want to get the blood flowing to the upper body.