Let's talk about warming up.... Go to YouTube and search "dynamic warm up". Ignore any of the videos that have a yellow tint behind the post, those are just ads. Try a couple and find one that YOU WILL ACTUALLY DO.
A dynamic warm-up will help get your muscles ready to move and work safely. Safety is important for everybody, especially if you are/have been/will be drinking. I've seen so many people get within a week of a race, and then get injured due to mistakes while training.
NEVER-HOLD STRETCH BEFORE A RUN OR WORKOUT. Moving (dynamic) movements only. Watch the videos again! All movements should be quick, and mostly in motion. You are trying to prep your muscles for the work to come. If you sit down and stretch out slow and long...you are setting yourself up for an injury. AND YES, you have probably learned somewhere in your life to hold-stretch before running/workout....but you learned wrong! Fitness and safety have come a long way since high school gym class.
Dynamic warm-up for about 5-10 minutes BEFORE EVERY RUN/WORKOUT.
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