Dynamic Warm Up
The warm up is the most important part of any workout. Let me say that again: the most important part of every single one of your workouts is the WARM UP! Do not skip it. Do not rush through it. Plan ahead and get it in. It sets the stage for the work that is to come. Without it, you risk injury, and your body will get less value from the training.
The following video quickly outlines a dynamic warm up you should be doing before all biking, running, and strength training, if that's not following a cardio session already.
Each one of these should be done around 20-30 seconds in length, at a minimum. A good visual for that length is a full baseball court. They are shortened in the video so you can see them all.