Spring Training Tips for Weekend Warriors Sep 2025

REP Athletics Training Facility in Westchester County

April, 2025

Spring is officially here! As the temperatures rise and the days get longer, it’s time to take advantage of the great outdoors. Whether you’re looking to increase your running or walking routine or transitioning between sports, proper preparation is key to keeping your body strong and injury-free.

Gearing Up for Outdoor Running & Walking – 
Warmer weather means more opportunities to enjoy outdoor workouts. Here are a few tips to help you make a smooth transition:

•    Warm-Up First: A dynamic warm-up with such movements as leg swings, high knees, and lunges will prep your muscles. PS – Hot showers are a fantastic (and easy) way to increase circulation. 

•    Choose the Right Shoes: The right footwear is crucial to  prevent discomfort and injury. We highly suggest getting fitted at your local running store to ensure you have the right support. Replace old running shoes if needed – remember shoes that have been in use for 6 months are greater should be retired. 

•    Increase Distance Gradually: Avoid overuse injuries by gradually increasing your mileage each week. See link here: https://www.runnersworld.com/advanced/a20838835/increasing-mileage-safely/

•    Hydrate & Protect: Drink plenty of water and use sunscreen to stay safe in the sun. Key points on Hydration: 1. Your minimum intake should be ½ your body weight in ounces. 2. Drinking water right before exercise is not very helpful, you want to ensure you are hydrated the day before your activities. 

Transitioning Between Playing Surfaces
 – For athletes moving from indoor courts to outdoor fields, surface changes can affect movement and impact your joints. Here’s how to adapt:

•    Strengthen Your Ankles & Legs: Stability exercises like single-leg balances, “toe yoga” and calf raises help with uneven surfaces.

•    Adjust Your Footwork: Grass and turf require different traction than hardwood courts, so practice agility drills on various surfaces to get your self adjusted. 

•    Stretch & Recover: ELDOA and foam rolling help prevent soreness, stiffness, and injuries. The best time to stretch is directly after exercise. ELDOA can be done in the morning, after exercise, and right before bed. 

Train Smart, Play Hard!
 By taking the right steps now, you’ll keep your body in peak condition for the season ahead. Stay consistent, listen to your body, and enjoy the fresh air!

 

Robert Kiernan

Robert Kiernan has extensive athletic experience, having played baseball, football, and basketball throughout his youth. Rob narrowed his focus in high school to Baseball and football. He had options to play either sport in college, but accepted a baseball scholarship to play at Dominican college. In 2017 he transferred to Lehman College to finish his collegiate baseball career. Throughout his career Kiernan used consistent strength and mobility training to enhance his performance and prevent injuries. He believes he could not have gone as far as he did if he did not engage in a consistent regimen. Rob takes his passion for sports performance and his background in exercise science to be REP’s leading Sports Performance coach.

Darryl Taylor

Darryl Taylor comes from a background of sports. He played collegiately at the division 3 level. There he gained an understanding of how important the blend of strength training and mobility is for well-being. Darryl set a course to explore the health and wellness field. With two years of experience studying Geoff Rose’s REP methodology, completing EXOS education, and training under Dr. James Benz in corrective exercise, he specializes in both mobility and conditioning.

Nicholas Gadson
Nick is a dedicated problem solver with a passion for helping others. With a degree in Health Sciences, Nick has devoted his career to studying anatomy, biomechanics, and the fascial system. He honed his expertise under the mentorship of renowned professionals Geoff Rose and Dr. Benz DC. Inspired by a family member’s stroke and his own experience as a collegiate football player, Nick is committed to using his knowledge to improve health and performance. His personal journey and professional dedication make him an invaluable asset to our team.