10 Minute Essential Stretching After Running Routine
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- Опубліковано 28 чер 2024
- In this 10-minute essential stretching routine, specifically designed for post running recovery, I'll guide you through a series of dynamic stretches to help you cool down, improve flexibility, and prevent muscle soreness.
Join me as we target key muscle groups used during running, releasing tension and promoting better muscle recovery. Whether you're a beginner or an experienced runner, this quick and effective routine will help you maintain flexibility, reduce the risk of injury, and enhance your overall running performance.
Take just 10 minutes to prioritise your recovery with this Essential Stretching After Running Routine.
Thank you for always reminding us that our bodies are different than yours and we don’t have to mirror your movements. We do our practice and your guidance is so appreciated. Helping to keep me on task!! Have a wonderful day!!
I’m so happy that you pick up on those details Heather your feedback really means a lot 🙏 glad I can help, have a wonderful day too!! 😊
Thank you for the video! As someone new to running who doesn’t know much about stretching or have time to get hurt, I really appreciate your gentle advice and instruction!
Just ran my first few miles after taking a break recently to welcome our newborn baby to this chaotic but awe-inspiring world. I was looking forward to doing one of your post-run stretches as much as the run itself. Thanks for crafting such a thoughtful and gentle space to care for our bodies while still being efficient with the time and movements! I look forward to the next one. Cheers!
Thank you so much for your kind feedback Rachel😊 it’s so nice to read and gives me a little boost! Congratulations on your baby 🎉 well done for prioritising your health, it’s so easy to lose ourselves in parenting and forget to keep ourselves well 👍🏻
Congratulations on your new baby!
Congratulations on your new baby, and on getting back out there! StrongMama!
These are the best stretching videos I have found on UA-cam. My body always feels so much better with the pre- and post- run stretching. Thank you for the reminders to listen to our bodies. Thank you for these videos!
Oh wow!!! That’s so amazing to read Emma. I find it incredibly humbling when I am able to connect and help people through this platform, it makes me feel great to help you. 😊
Thanks for the video, I’m 36 and have never really paid importance to stretching. After my first marathon I realized how important it is to include stretching in the training plan. Your videos help
That’s great to hear 😊 so glad I could help you start a stretching routine to help you recover after your runs, thanks for stretching with me and commenting 🙏🙌🏻
Thank you, Ash! It’s always pleasure stretching with you.
You're so welcome Ivan, thank you too 🙏😊
Started a 10K running plan today. First run was a basic nonstop run for 35 minutes. Gonna be 20 minute run, 3 minute walk, then another 20 minute run next time. Nervous and excited to see what my body can do! Thanks for another day of warm up and cool down, Ash!
Amazing!!! Well done for taking on the challenge. That nervous/excited feeling is the best. It’s what helps us grow mentally and physically. You can do this 🙌🏻😊
Your post run stretches relieve my body the most of any routine i've tried, thank you!
Thank you too Rachel, I really appreciate that 👍🏻😊
Thanks Again Ash! I’m back after 4 weeks of a groin injury!! Not ideal when the London marathon is in 4 weeks!!! Eeek! 🤞🏼
Great video, enjoyed that one! Thanks for everything you do for us runners out there trying to improve our bodies and minds! 🙏🏼
So good to see you back Ryan! Don't worry you're not alone with injuries I have 2 clients doing the London marathon that have also picked up injuries in their training and just getting back to their programmes so I understand your stress, try not to let it get you down. Ease your way back in! Thanks for your supportive comment, its great to read 🙏😀
I appreciate the rating out of ten for how much to stretch, that is such valuable guidance that so many videos are missing. I run often as I'm training for a marathon, and I like to do a different stretch video after each run. I've tried a variety of UA-camrs but I find myself coming back to yours because they are helpful, kind, and I often learn something new. Keep it up, Ash!
Brilliant, that’s so good to hear. Thank you so much. Glad this helped you understand what level to find the stretch at out of 10. I appreciate your kind words 🙌🏻😊
One of my favorite 10min stretching routines 🫶🏼
Thank you for stretching with me and commenting your kind words 🙏😊
Thanks Ash! Especially appreciate the cues to relax and be gentle to yourself after being in "run mode". Your videos are great for transitioning both physically and mentally back to regular life. If only I could just run all day 😅
You're so welcome, thank you too for commenting🙏 how amazing if we could just run all day 👍🏻😊
👏🏼ESSENTIAL👏🏼 your videos have taught me how to be patient and incorporate movement (massages) with my stretches to make them tailored for me! Thanks for the video Ash
You're so very welcome 😊 I’m so humbled my videos have been able to teach you to be patient with your body, wow 👍🏻 I appreciate you commenting, thank you🙌🏻
Thank you, Ash, this video is essential for runners in a constant hurry!☺️
You're so welcome 😊 I’m glad you enjoy stretching with me 👍🏻 I appreciate you commenting your kind words, thanks 🙌🏻
Did a 22k run this morning and was pushed for time when I got back so this quick essential stretch routine was really helpful, thanks Ash!
Appreciate your comments Chris, you've become a regular commenter already! Happy to help with your stretches 🙌 More to come 👍
Thank you for your videos. I run 4 times a week, and I'm stretching with you about 2,5 weeks. I used to think I had a dodgy hip. There was an uncomfortable feeling on the right side as I walked. Thanks to you, it's gone!!!! Keep doing what you're doing! I love your guidance and relaxing voice ❤
Oh wow Daria, that’s so great to read and very kind of you to share with me, thank you so much🙏 I’m very humbled that my videos have helped your hip issue. Well done for creating the routine of stretching regularly 🙌🏻 lots more to come for sure 😊❤️
Love these 10 minute post stretch routines! Super short but they still make a huge difference.
Thank you Charlotte, glad you enjoyed this stretch with me and can feel the benefits of a 10 minute stretch 😊🙌🏻
Didnt know till now how big of a difference it is when you stretch. Wow my muscles feel really relieved.
It really does make a big difference doesn't it Ali. Thank you for stretching along and leaving a comment, glad I could help you stretch.
Great video after a hilly trail - my legs are grateful!
Glad you liked it Toni 👍 thank you too for commenting 😊
This is the second video of yours I've come across and they're so refreshing! Calming, honest and helpful. Thank you!
Thank you so much John for stretching with me and commenting your support 🙏😊
Since I found your videos near the beginning of my running adventure back in December, we've been buds about once per week! I love the chill, friendly vibe of your content, thanks Ash!
Thank you so much Rachel. I really appreciate that 🙏😊
Thanks again Ash. Only 10 minutes but really hit the spot. Great work 👍
No worries, glad it hit the spot Anthony 👍🏻 I appreciate you commenting as always mate 🙌🏻
love having this little video to guide my stretching! I would never streach this well post fun without them 😂
So glad you love this video Danielle, happy to help you stretch and be your guide! Thanks for commenting and being part of my UA-cam community 🙏😀
Thanks so much for the video Ash. These stretches help me recover after my runs and I always make sure I do the warm up stretches video you've made as well. Keep up the awesome work! You're very much appreciated 😃🏃♀️🏃
That’s so nice to hear Sonia 👍 thank you so much for commenting that😊
Another great stretch. Love the sensation. And feels great after a run. Just enough incentive and variation for me. Thank you so much🎉
You're so welcome Kevin. Thank you for stretching with me and commenting your kind words 🙏😊
These are the videos I need. The reassurance that i dont need to do it exactly like you makes it so much relaxter to do the stretch. Thanks!
So glad you enjoyed this stretch with me Nathalie and you can relate to that aspect of my stretching 😊 thanks for commenting 🙌🏻
Injured myself training for a marathon, here's to round 2 with proper stretching!
Good work getting into recovery and looking after your body this time 🙌🏻 good luck with second attempt 👍🏻😊
Thank you! Love these stretches. Has totally changed my running game.
You're so welcome! I appreciate your comment, thank you so much 🙏😊
I don't say it enough but thanks for the videos! Love switching it up and watching different pre/post run stretch routines that you post based on how my body feels
Glad you liked this one 😊 so good to see you coming back to my videos so regularly 🙌🏻 thanks for commenting as always 👍🏻
Short and to the point. Combined this with some foam rolling afterwards. Thanks Ash.
Great idea to combine David 👍 You're on top with your recovery game, well done for looking after your body 🙏 thanks for choosing me to be part of your routine 😀
Really enjoyed those stretches, just what my body was needing! Love how different each of your videos are with a great variety of stretches
Glad you enjoyed this stretch with me Jessica, so happy to help you recover properly after your run 😀 👍 thanks for commenting that you love the variety of my videos 🙏
Haven’t ran in a little while. When I decided to you were the first thing I went to for before and after my run. Thank you Ash!
Glad I could help you as always Brody. Great to see you back running 🙌🏻😊
I originally came here for your video on runners knee and I've been using it for quite some time - and send it to my hubbys coworker who also had knee issues.
It is the first time I see your stretch video but this was really nice. So thank you, Ash 😁
You're so welcome! I appreciate your comment and sharing my videos, thank you so much 🙏 have a great weekend😊
Thanks for today's post run stretch! 💖
Glad you enjoyed this stretch Flo! I appreciate your comments, thank you 🙏😊❤️
My hip told me thank you after the stretch
Fantastic! Thank you for commenting, glad you enjoyed this stretch with me 😊🙌🏻
Thanks for the stretching videos, I have been looser and more strong in my runs!!!
You're so welcome Braden, that’s great to hear thanks for commenting to let me know 👍🏻
very nice stretching... after one week of due to illness, it's good to be back to running and having your routines after is top! Thank you Ash! keep them coming please :)
Thank you too Idelkys, glad you enjoyed this stretch with me after getting back to running. Hope you’re feeling better 😊🙌🏻
Rebuilding my distance and have been appreciating your videos! Thanks!
Fantastic! Thank you for stretching with me and commenting Alicia 🙏😊
just what I needed post long run!
Thank you, glad you enjoyed this stretch with me 😊🙌🏻
Thank you. This is the second of your post run videos I've used. I like the variety and love the structure you've given to my post run stretching. I've been guilty in the past of ignoring the post run stretch to get straight into the shower and then on with the rest of my day. Since starting stretching my running feels easier and I feel less prone to injuring myself.
Glad you enjoyed it Mark and my videos are helping vary your post run routine 😊 thanks for commenting 🙏
Not been stretching after my runs so wanted to find a video this really helped!
Glad it was helpful for your recovery after your run Alice, I appreciate you stretching with me and commenting, thank you 🙏😀
Watch this after every run and it helps loads. Thanks man!
That’s great to hear, thank you 😊 so glad I could help you after every run, thanks for stretching with me and commenting as always 🙏🙌🏻
Feeling great after this after run stretch. Thank you for the video! I will indeed be watching more.
Amazing, thank you! So glad I could help you stretch 😊
Looking before I even watch for first time because I've liked all the others so far and find these helpful
Awesome, thank you! So glad you find these helpful 😊
Thanks for the video!!
Thank you, I appreciate your comment 👍🏻😊
I had been dealing with groin soreness for over a year, but now that I have been stretching after each run it has gone away. Your videos are very helpful - I appreciate it!
You’re welcome Loklee, thank you for following along with me and then leaving a comment 👍🏻 so glad my videos have helped your groin issue clear up!
I appreciate your videos. Although I am not a runner, I am finally back on my feet after multiple foot surgeries over the last four years. I’m learning to walk again and I have found your running videos to be of the greatest help. I hope to be hiking soon and look to your videos for strength and support.
Oh wow, that’s so great to hear Cyndy. I’m so humbled to be able to help you. Thanks for commenting to let me know 🙏😊
Thanks for the video! 2nd day of me running and I am glad that I have these videos ready before and after my run. Your so awesome, thanks again ❤️ God bless you, Jesus loves you. 🙏💜
You're so welcome Helena! Thank you for stretching with me and commenting your kind words 🙏😊❤️
Thanks for the stretch king, ur a star. 🫶🏻
Thank you too Rachel, I really appreciate your comments 👍🏻😊
new runner here, thank you for the great stretches!
Thank you too Mary, I really appreciate that 👍🏻 good luck with your running journey 😊
Nice deep stretch - perfect for me today! Thanks as always, Ash! 🎉❤
You're so welcome Naddl! I'm glad you enjoyed this stretch, well done for caring for your body! I appreciate you stretching with me and commenting as always, thank you too 🙏😀❤
Supporting a fellow Brit from down under. Another great class, thanks!
Now then Josh, hope Australia is treating you well mate! Thanks for stretching with me and leaving a comment, glad I can bring a little piece of home to your day 🙏😀
I just came across your channel today and I love the stretches already. My body feels more relaxed after this. 🎉❤
Glad you like them! I appreciate your comments after stretching with me 👍🏻❤️
the intensity level of 7 out of 10 that you recommend helps!!!!
Thats so great to hear, thank you for sharing that with me 😀 I appreciate you stretching with me and commenting!
Thank you very much for these amazing helpfull and beginner friendly videos/exercises! I really appreciate the hours of work you've put into this, and i'm super thankful for having you to share all that knowledge with us!!💪🏻🤩
You're so very welcome, that’s so great to read. I thank you too for stretching with me and commenting🙏😊
Oh my! This stretching was exactly what I needed!
Thank you
You're so welcome Rico! So glad it was just what you needed! Thank you for stretching with me and commenting 🙏😊
Thanks Ash! Learning about the external rotation aspect of the last stretch was an ahah moment. I enjoy that you including anatomy and neurology information to your explanations
Glad you liked this one Jianjia and the anatomy aspects I talk about 😊 so good to see you coming back to my videos so regularly 🙌🏻
Another day another run and stretch combo. Thanks as always 🤙
Great to see you as always Corey, I appreciate you stretching with me then leaving a comment so thanks to you too 🙌🏻😊
Just ran my first marathon today, in 3:50:33. Super happy but a bit sore in the legs tonight, this routine felt great, thank you!
Amazing, well done on the sub 4 hour marathon 🙌🏻👍🏻 I appreciate your comment, thank you 🙏😊
Did a pre-run AND post-run stretch today 😱 I think I’ve seen the light
Amazing, well done for caring for your body with pre and post run Becky 🙌🏻👍🏻😊
Another great post run stretch. Thankyou Ash xx
Thank you too Brooke, I appreciate that 👍🏻😊xx
I love this cool down/stretch routine, Thank you!
Glad you liked it Bria 👍 thank you too for commenting 😊
I stretched muscles in ways I never have before and they were so appreciative. Thank you! :)
Brilliant, that’s so good to hear. Glad this helped you stretch muscles in ways you never have. Thank you too for commenting 🙌🏻😊
Thanks Ash - will be recommending this channel to my running buddies
So glad I could help you have a good stretch Rob😊 thank you too for commenting and sharing with your running buddies 👍🏻
Thanks Ash. A good collection of stretches.
You're so welcome, thank you too for your comment🙏😊
Felt noticeably better from doing this, thank you!
You're so welcome Sophie! Glad you liked this stretch with me, thanks for commenting 🙏😊
Thanks Ash - this was my first run back after 2 months away, and so I needed this luxurious stretch after!
Hey! It's great to see you in the comments again, hope you had a good time away. Thank you for commenting as always.
Just started putting as much emphasis into stretching as the training and you've been a huge help for that, so thank you.
Amazing Jon!! Glad you enjoyed this stretch with me, so happy to help you recover properly after your runs 😀 👍 thanks for commenting 🙏
At 3:47 in the video I had a revelation. I am not stretching my big toe or toe arches enough!! There was some kind of extreme sensitivity that indicated neglect. After learning from your podcast how much weight is placed on our toes during running, this makes all too much sense. I now need to add toe-stretching to the list. And still you achieved all this in 10 minutes. Thanks Ash!
Amazing insight Karen, thats what regular practice brings too so well done for being consistent and reaping the rewards of awareness! Our feet in general are hugely neglected (I have a foot massage video coming out on Wednesday) after discovering how important the feet are for my own body. This transformed my running, our feet are our foundations after all. If you build a house on dodgy foundations the walls will likely become cracked over the years of weathering!
Thanks for the stretch!! Today is day 50 of a mile a day!
Great job Isabella, day 50 🙌🏻
Thanks Ash, another great video
Thank you too Paul, glad you enjoyed this stretch with me 😊🙌🏻
Thanks Ash , had to cut my morning run short this morning due to bad stomach ache and not eanting to get caught short 😂so this was great to unwind 👍🏼
Thank you too for commenting and stretching with me this year Colin, glad this felt great to unwind with. It's a runners nemesis the digestive issues!!!
Thank you!! I feel much better after this video! 🤗
You're so welcome! Thank you too, glad you enjoyed this stretch with me and feel much better😊🙌🏻
Good vid! As a beginner runner, it's so helpful to be able to just follow a video & know it will help recovery.
That’s so good to hear, thank you for commenting as always. So glad my videos are able to be accessible and help your recovery. Hope your running is going well 👍🏻😊
So glad I came across your channel, thanks for the stretches! 😊
Thank you so much. I’m so glad you found my channel too. I appreciate your support 🙌🏻😊
love your post run stretches, they feel really good!
Thank you for stretching with me and commenting such kind feedback Sofia🙏😊
I had to take a break from running and am super happy to have your videos now that I'm able to start training again. thanks ash! great video as always
No problem! So good to see you stretching with me as always. Thanks too for commenting 😊🙌🏻
Just complete a quick 3 mile run and this was a good stretch! Gave me options☺️👊🏽💚
Glad you liked it Sharon! so glad I could help you stretch and recover properly, thanks for stretching with me and commenting 🙏🙌🏻
Thanks Ash. Used this for my post long run today🏃🏼♀️
You're so welcome as always Hattie, it’s great to see you still stretch my with me😊 thank you for leaving a comment after your long run, hope that was a good one🙏
Just started walking, loved this! Thank you so much. Subscribed 👍🏻
You're so welcome 😊 I’m glad you enjoyed this stretch with me 👍🏻 I appreciate you commenting and subscribing, thanks 🙌🏻
Thanks for the video, Ash! As a new runner, I was lost when it came to stretching, but your videos have been a big help :)
No problem! So good to see you stretching with me and that I can help guide your stretching. Thanks too for commenting 😊🙌🏻
Thank you for the video, my body feels much better
You're very welcome! 😊 thank you too for commenting 🙏
Thank you so much for your videos! You’ve really helped me feel guided as a beginner runner starting my journey and I’m so happy I found you and your calming videos!!!
You are so welcome Yasmina! A big thank you to you too for stretching with me and posting a comment! So glad I can help you in your running journey.
Thanks for the video Ash!
Thank you too Jack, glad you enjoyed this stretch with me 😊🙌🏻
Thanks Ash, feeling much better after stretching!
It makes such a difference doesn't it! Thank you too for commenting and stretching with me 😀🙏
Thanks for the video. I almost always forget to stretch and pay for it afterward.
Hey Donna! You're so welcome, thank you too for stretching with me and commenting🙏😊
Perfect after going hard on a hilly 10k! I'm officially on the RBWA stretching train.
Nice work on the hilly 10k!! Glad you liked this one 😊 so good to see you coming back to my videos so regularly 🙌🏻
Your channel is the best! So helpful and I feel great after my runs now.
Oh wow, that’s so kind of you to comment. It’s such a nice little boost to read such positivity, thank you 😊 I’m glad my videos have helped you 🙌🏻
Always the best videos
Thank you so much Patrick 😊
Listen to your body and treat it kindly ♥️ thank you Ash!
Absolutely 🙌🏻❤️ so glad I could help you check in with your body 😊
Another great stretch Ash! Just what I needed
Perfect! Thanks for commenting to let me know you enjoyed this Rowena 😊
Thanks for the practice Ash! Finally started running again after a 2 week injury pause. Felt so good and after your stretches even better. Have a good day (:
Any time Anka! I’m glad you enjoyed the stretch and it helped you feel good after your first run in a few weeks 😊 I appreciate you commenting as always, thanks 🙏
Thanks! Love your quick stretch videos. Definitely can tell a difference doing your stretches after my runs.
Glad you like them Audrey, I’m happy that you’ve found my channel 😊 Thank you for your comments, have a great weekend 🙏
Another fantastic video! Must needed stretch after my first 1hr 30m run 👍🏼
Nice work on the 90 minute run Charlie, well done 👍🏻🙌🏻 thanks for commenting to let me know you enjoyed this stretch 🙏😊
Your videos are making all the difference. Thank you so much!
Happy to hear that Brenda, that’s really humbling. Thanks for commenting to let me know 😊🙏
Thanks for the video Ash always find them useful after a run 🏃♀️
No problem 👍 Glad you liked this stretch with me, thanks for commenting 🙏😊
These videos are always so helpful, thank you for making these?
Glad you enjoyed this stretch with me! I appreciate your comment, thank you 🙏😊
thank you for this video! It was super helpful after my run today 😌
Thank you too Ava, I appreciate that 👍🏻😊
clean & to the point , appreciate you for guiding us all
So glad this helped you. I appreciate your comment. Thank you 🙏😊
thank you for the video... stretching post run is rarely on my schedule, unless it's 2 hours later! these 10 minute stretches make sense and do feel good!
You're so welcome! So glad you enjoyed this stretch with me and the shorter ones help fit into your schedule 😊 thanks for commenting 🙌🏻
Started to use this directly after your 8 minute quick stretch. I’ve found it’s the perfect post run combination for me - Some more intense stretching initially followed by slow targeted stretches after 👌🏻 Appreciate the videos, Ash.
Perfect! Thank you for commenting to let me know, so glad you found this to be great for you 😊🙌🏻