[DOWNLOAD] Recovery Blueprint   Ready to maximize your running performance with a quick and effective 5-minute warm-up?   Incorporating this simple easy to follow routine of exercises specific for runners will not only keep you healthy but prime your body for running so it feels easier and more enjoyable.   Warming up is crucial to preventing injuries and enhancing your overall performance.    In this episode, I am going to share with you why it is important to incorporate warm up stretches and drills into your daily routine.   We will also talk about the specific exercises that will warm up your body and loosen up your muscles, increase blood flow, and activate key muscles for running.    Taking 5 minutes before a run can make a world of difference.  Now let’s get started on not only preparing your body physically but also mentally for a resilient and enjoyable run.   Here is what we cover in this episode: - Why is a dynamic warm up important for runners - What to do before a run - How do you stretch before running - 4 Running Drills to do before a run   There are six parts of your running journey that need to be optimized so you can run strong and last long without getting injured! Learn them here   Do you have a burning question for Duane?  Submit it  here and we’ll answer them on the next Q&A podcast episode!    Resources Mentioned:   5-Minute Warm Up Instructional Video   [DOWNLOAD] Recovery Blueprint   Listen to episode 181 on How to Foam Roll for Running   Listen to episode 185 on Mobility Before Your Runs   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without getting injured? Book a call and learn more about Healthy Runner coaching here    A big thanks to Noxgear for your support for this episode!   If you have seen my early morning runs starting in September on social media you know I am always staying safe and visible with my Noxgear Tracer2 and Tracer Lamp!   Run smarter by adding Noxgear’s powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence to light up the path in front of you!    Click here and use code HEALTHYRUNNER for 35% off your entire Noxgear order!     Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website