The Standard Warm-up does what a good warm-up routine should do:

• Quite literally warm up your muscles by increasing blood flow
• Lubricates joints and opens capillaries, metabolically priming you to run
• Reduces your injury risk by increasing strength and your readiness to run

• Increases respiration and heart rate (so you're not going from couch to run)
• Improves range of motion, helping make that first mile feel a lot better
• Primes your body for running (more important the faster you're running!)