If you're a runner, you know too well that running is really tough on your feet and the muscles in your lower legs. These often neglected body parts do a lot of the work and absorb most of the shock of your run. Ignore them and you can end up with cramped, achy, throbbing, or even numb feet, shins, or calves from running. The pain can be both bothersome and even prevent your from getting in a good workout.
So before you slip on your socks and sneakers, give your feet and lower legs a good rub down. Spend a few minutes on each leg's foot, shin, and calf. Knead your fingertips and the heel of your palm firmly into your muscles to bring blood to those areas, which will warm the muscles up. If the muscles are warmed up, they'll be less likely to ache. Plus, warming up your feet can help prevent injuries while exercising.