Athletes know that a proper warm-up is critical to staying injury-free. But some traditional stretches have fallen out of favor among fitness experts, according to Simran Ahluwalia, a personal trainer at Equinox. So, to get prepared to run, Ahluwalia recommends a series of dynamic exercises that get the heart pumping and optimize performance.

We asked Ahluwalia to demonstrate and describe her favorite warm-up and cool-down moves, so you can get moving safely.