<prompt> Etsa lethathamo la lithupelo tse hlano tseo u ka li etsang pele u tsoa ho ea matha.nan  <response>: Instruction in English: Create a list of five warm-up exercises you can do before going out for a run. . Response in English: Here are five warm-up exercises you can do before going for a run:1. Jumping jacks: This is a great full-body warm-up exercise. Start with your feet shoulder-width apart and hands by your side. Jump up as you raise your arms over your head and spread your feet apart. Jump again to return to your starting position. Repeat for 30 seconds.2. High knees: This exercise helps to warm up your legs and core. Stand with your feet shoulder-width apart and quickly lift one knee up towards your chest then quickly switch to the other knee. Alternate for 30-45 seconds.3. Butt kicks: This exercise targets the hamstrings and glutes. Start by standing with your feet shoulder-width apart and kick one heel towards your buttocks then quickly switch to the other leg. Alternate for 30-45 seconds.4. Arm circles: This exercise will warm up your shoulders and arms. Stand with your feet shoulder-width apart and raise your arms parallel to the ground. Slowly make forward circles with your arms for 30 seconds, then reverse the direction for another 30 seconds.5. Hip circles: This exercise is great for warming up your hips and lower back. Stand with your feet shoulder-width apart and hands on your hips. Slowly rotate your hips in a circular motion for 30 seconds, then reverse the direction for another 30 seconds. . Response in Sesotho: Mona ke lithupelo tse hlano tseo u ka li etsang pele u matha: 1. Li-Jumping Jacks: Ena ke boikoetliso bo botle ba ho futhumatsa mele o felletseng. Qala ka maoto a hao ka bophara ba mahetla ka bophara le matsoho ka lehlakoreng la hao. Tlolela holimo ha u phahamisa matsoho holima hlooho ea hau me u phutholla maoto a hao. Qhoma hape ho khutlela sebakeng sa hau sa ho qala. Pheta metsotsoana e 30. 2. Mangole a phahameng: Boikoetliso bona bo thusa ho futhumatsa maoto le mokokotlo oa hau. Ema maoto a hao a arohane ka bophara ba mahetla me kapele u phahamise lengole le leng ho ea sefubeng sa hao ebe u fetohela ho lengole le leng ka potlako. Fetola metsotsoana e 30-45. 3. Butt raha: Boikoetliso bona bo lebisa hamstrings le glutes. Qala ka ho ema maoto a hao a arohane ka bophara mahetleng me u raha serethe se le seng ho ea ka marakong a hao, ebe u fetohela ho leoto le leng kapele. Fetola metsotsoana e 30-45. 4. Li-circles tsa letsoho: Boikoetliso bona bo tla futhumatsa mahetla le matsoho a hau. Ema maoto a hao a arohane ka bophara ba mahetla me u phahamise matsoho a hao a bapile fatše. Butle-butle etsa selikalikoe ka matsoho ka metsotsoana e 30, ebe u khutlisetsa tsela metsotsoana e meng e 30. 5. Hip circles: Boikoetliso bona bo molemo bakeng sa ho futhumatsa letheka le mokokotlo o ka tlaase. Ema maoto a hao a arohane ka bophara ba mahetla me matsoho a le thekeng. Butle-butle fetola letheka la hao ka mokhoa o chitja ka metsotsoana e 30, ebe u khutlisetsa tsela metsotsoana e meng e 30. 