Put down the stretches...
Are you looking for the best way to warm up before you head out for a run? Stretching your hammies and quads actually isn't the best way to do it. If you think of your muscles and tendons like a rubber band, you don't want to pull the rubberband back and hold it. The rubberband probably won't go very far when you finally release it. For the best shot, you want to pull the band back and release it right away. This is because both the rubberband and our muscles/tendons have stored energy. The stiffer the band and the quicker you load it, the more energy return you will get.
Because of this, we recommend muscle activation exercises and dynamic stretches (moving in and out of a stretch quickly). If you're injured or want to address specific movement limitations, your warm-up can be individualized to maximize the benefits of the warm-up. However, if you haven't had a visit with us to figure that out, we typically recommend the following warm-up for best results.
If you can't find a space to lie down, we recommend the second half of the warm-up in standing. It doesn't take long so get it done while you're waiting for the GPS to load!
If you want access to more exercises like this, including the ability to select from custom mobility, strength, and training plans, consider joining the Omega Project Running Club. You'll have access to the RunDNA app, quarterly 3D gait screens, group runs, a private Facebook group, and more!
Omega Project Running Club
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