Runner's World has some excellent online training resources and I recommend the magazine as well. People have been requesting examples of active warm up exercises as evidence demonstrates that they are preferable to static stretching or no warm up at all.
Here are a few available at their online site. Nothing is perfect but these are well performed and good representatives.
http://www.runnersworld.com/race-training/the-perfect-warmup
http://www.runnersworld.com/stretching/body-shop-turn-your-heat
http://www.runnersworld.com/workouts/weekly-workout-butt-kicks
http://www.runnersworld.com/stretching/dynamic-warmup-runners
http://www.runnersworld.com/workouts/fully-fit-active-warmup
How to rehydrate between runs:
http://www.runnersworld.com/sweat-science/drinking-between-workouts
Here are a few available at their online site. Nothing is perfect but these are well performed and good representatives.
http://www.runnersworld.com/race-training/the-perfect-warmup
http://www.runnersworld.com/stretching/body-shop-turn-your-heat
http://www.runnersworld.com/workouts/weekly-workout-butt-kicks
http://www.runnersworld.com/stretching/dynamic-warmup-runners
http://www.runnersworld.com/workouts/fully-fit-active-warmup
How to rehydrate between runs:
http://www.runnersworld.com/sweat-science/drinking-between-workouts