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just run for about a minute or two just to get the blood pumping... then do somethng like touching your toes (without bending the knees), butterflies, splits (don't over do it), jumping jacks, sit ups and push ups... just basic stuff... same when you're done working out, except for the running part, maybe...
Look under 'fitness resources'. There should be a selection of stretches for each muscle group.
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