What is your current post-run routine? Let us know in the comments if you have tried any of these exercises, or if you will be incorporating them into your running routine from now!
Stretching after a run has helped enhance my range-of-motion. I do standard routine; hip flexor, thigh, hamstring, calf, lower back and iliotibial band stretch, which I do my best to do but find the cross legged movement slightly odd to do, but I do it anyway. I agree with the 30 seconds each exercise demonstrated. The reactivation circuit is extremely useful.
Hola chicos. I have tried bending to the front the way you showed in the video. Also the one you place place your legs open one in front and the other behind and touch the ground with it. But I'll try the other positions. Thanks again. 😊 Adios.
Haha I can match that! I always come in and collapse on my gym mats and then I say I’m going to stretch but I lay there and play on my phone. My significant other usually calls out from the other room, “Get stretching!” I am as I lay flat on the mat! 🤦♀️
I just started training for my first ever half marathon today! Before today, I couldn't run 600m without almost dying, and I go for 4.5km walks daily. But after watching a lot of your videos, and applying the tips and tricks, I ran a full 4km!! I am mind blown! Breathing, foot placement, music, mental positivity, warm ups all make HUGE difference!! Holy moly!
Been running marathons for over forty years, it’s pretty simple find the stretches that work for you. Remember stretching after your run is preparing you for the next run!
Would you consider uploading a version where you hold every position for 15 seconds, so that people can follow along without having to pause the video?
We have taken all comments requesting a follow along version on board for the next time we upload a video like this! Thanks for your feedback it helps us improve our videos each time we upload!
I have no idea why there aren’t more follow along videos for stretches before/after running... as a daily runner I would be watching those videos everyday... hello UA-cam ad $$!! Seems like a no-brainer! Just goes to show that the ppl creating content aren’t actual users/viewers of the content
A triathlete friend suggested jumping on the stationary bike for 20-30 minutes after a long run or race. Use the easiest (no resistance) setting and maintain a faster turnover. After this, I'll do a contrast shower. Alternating 1 minute hot and 30 seconds cold. It's amazing how much these things help to speed up your recovery.
This was really great for someone like me (who is SO lazy with stretching). Would you consider making a video where you can follow along with the stretch routine? Love your work!
I like to do my calf/shin walks right after my cool down before I start stretching. Feels great to get the shoes off right away and I try to do the walks in the grass or on a soft trail. 1. Walking on toes, neutral foot position 2. Walking on toes, heels inwards (leg externally rotated) 3. Walking on toes, heels outwards (leg internally rotated) 4. Walking on heels neutral foot position 5. Walking on heels, toes inwards (leg internally rotated) 6. Walking on heels, toes outwards (leg externally rotated)
Aww, looking forward to this. I find motivation for stretching after running really tricky...then wonder why I can't climb stairs and sit down with ease 36hrs later 😜🤓🏃🏾♀️
I just bought a foam roller today! Didnt seem to need one previously but I have increased my running frequency and I certainly need something. Very much looking forward to this video.
My current post run routine is sitting down as soon as I enter my apartment, literally right next to the entrance door, and break out crying. Tears of joy of course. *sobs*
I watch and follow this after every run, it helped me complete my first half marathon with a slight knee injury. Plus I like hearing Andy and Anna in the background. Thanks guys!
I'm not all that young... When I get down on the floor, I worry about the effort to get back up again. And while I'm down there, I might as well look for stuff.
You so nailed this one! Went for a long run earlier this week, followed this vid afterwards and the difference is insane! (yeah, I'm -- was, one of the "stretch for 30 sec" runners) Awesome video!
I follow your instruccions after every session. It makes a huge difference! Thanks for sharing your knowledge and wish you the best during these tough times.
I agree. Particularly as these sequences are quite particular. Also, a lot of info is given about the stretching, and the extra time would help. Otherwise, we have to keep pausing the video, which is really annoying. I do love the stretch sequences tho! Thank you for putting this together 👍
Bang on - this needs two version - all the talky explanation in a video we watch once - then a straight in version that runs the exercises in real time so you can go along with it instead of stopping each time you hear "now repeat on the other side" - that really would get run every time I ran - think of the micro bits you'd collect.
i started to strech before i ran (the bare minimum) and just today decided to see wht to do afterwords. i just came home feeling very tired and sore, after doing all these exercises except for mindfulness which i will do after the shower, i feel soooo much better. WHAT a difference. thank you for this video,very well explained and covers everything u need. thank you i loved it
I struggle to finish uploading my run stats before I come in my door where I’ll sit on my stairs begging for my fruit & collagen slushy (dairy restricted). Then I hit a very, warm shower (if it’s really hot outdoors just a warm shower). I press/squeeze my leg muscles there before stepping out of the shower-not really using a foam roller, which have hurt too much. I then do calf stretches on my stairs. I will add some of these stretches, but planks are too stressful on my wrist and shoulder joints. Thanks guys! Awaiting the next video. ☕️🏃🏽♀️
So glad I came upon your channel,🦄….as an expert mountain biker my whole life I always skimped on stretching, as it was so painful,lol. But I had ACDF spinal fusion this year and although my will shocked the doctors, I got back on the bike 2 weeks after surgery with a fairly aggressive long ride, boy was the pain excruciating but hey it’s all about mental health and I am determined. But even after many adjustments and going hard I decided to stop riding, I sold off some parts and invested in some carbon super shoes. I absolutely love running, it’s pushing more beyond what I thought I was capable of and I’m getting stronger and faster every day. My next problem is I have a shoulder separation of the A/C joint which limits just about everything other than??, yup you guessed it, RUNNING!,..I’m so blessed to be where I’m at in my journey and finding yours and many other channels is helping me overcome that I am indeed strong enough and I can accomplish anything I set my mind to. I just pulled up this video and did all the stretches along with others I do, boy let me tell you, some hurt so bad, especially the hamstrings as that’s my worst part as bicycling shrinks and tightens it. I feel so good right now as I type this, as I just ran 5.5 miles to and from my surgeons office to go over my latest X-rays. I got once again great news and I had the best surgical team around, another blessing from above. Thanks again for your content and next time Anna is running the NYC Marathon, give me a shout out as I’d love to join…🙏🦄😸
Deserves all 3.5 million views. I used to do this regularly but lazily dropped it. I suspect it was beneficial, so here I am again to remind myself of the details!
Hi. What distance would you class as a short/mid/long run? I have 3 routes I do. Quick 2.3m with a hill sprint finish. 3.6m flatish & 6.5m to get my twice monthly 10k. Very interesting channel btw as ive not long started running
@Steve D.....if your post was a book, the blurb might read something like this, “I run two 10k’s a month and I’ve only just started running” Well done Steve👍
weetabix2 Thanks for your input. I’ve recently retired from football so 10k’s aren’t much of a problem. Running/jogging is completely different to playing a 90 minute match which consists mainly of short sprints. Don’t try & troll me you muppet. It was a genuine question.
@@bladdydrongo short/mid/long runs depend on the training plan. For example in my current 5k plan, 10 x 200m hill repeats and 10 x 400m speed work I'd consider short. 1-2 hours of running long. For marathon, short runs would be a little bit longer and the long runs up to 3hrs.
So glad i found this channel. I run alot but never stretch, never cool down and just recently bought a foam roller. Im going to start following the advice of this channel.
You’re welcome. It’s absolutely helpful - especially because most stretches have a “flow” to them, i.e. changing from one position to another, helping to cool down gently.
All these exercises seem incredible to stretch and relax after a run! Could you please record a video where you do it position by position so that we can follow along? Thanks!
Hello, Thank you for the video. Is it possible to have a completely follow along versions of the warm up and the cool down? Then a additional video for foam rolling. I just like to follow some one else, and use you tube for this already watching videos over and over again. I enjoy the calls, rather than trying to work out the timing and what to do myself. Because of being a Yoga person I can stretch for hours, if I don't watch it. I have enjoyed the running channel work out videos but would appreciate more time to transition between sides.
I am flat-footed and I tried to start running for a few years and always ended up with my outer knee hurting a week or so in. This year I changed things up by doing some stretches after each run (searched "runner's knee" on youtube to find a routine) and I'm now almost 4 weeks in with no knee pain, even done a 17K long run yesterday and I feel good. I was always no warm-up, no stretches kind of guy but only stretching enables me to run, quite literally a game-changer.
Thank you Running Channel! ♥️ This is much needed knowledge of how to stretch different muscles. I think I knew how to do a half arsed calf stretch against a tree as a hiker and that was it 😂
great video, been running for years but never done any stretches or cool down afterwards, this looks guick and doable, must give it a go after my next run
Some runners swear by refuelling within 30 minutes of finishing a run, preferably with protein. I don't always feel like eating so soon. What do you think? Is the 30-minute rule essential, beneficial, marginal or mythical?
Do what works for you. The variability amongst great athletes is vast and amazing. Some of the best ultra runners in the world don't stretch and don't follow any diet plan. Run and have fun.
Great tips which i will try soon. One important thing that helps me, once I've done my slow-down is to lie down with a towel underneath me and a towel on top of my lower body. Right hand rests under my sacrum (palm down) and left arm rests under my neck (palm up) . Slow, deep breathing for a few minutes. Sometimes this will activate a microsleep which i find is very helpful for calming the nervous system. If that arm position is too uncomfortable put right palm on left collar bone/ trap and left palm on right collar bone, make sure arms are relaxed and then, if comfortable cross left ankle over right (alternate this from time to time)
3:10 is the time stamp for the start of the flow sequence for anyone like me who's reusing this video but haven't memorised it yet 😂 also for future me 😂
Thanks for sharing. I’m not a runner and taken on the C25K challenge to aid my recovery 12 weeks after a heart bypass. I already do dynamic and static stretches around each run but have picked up a couple of extra tips here that will help me!
I’ve been running for 6 weeks now. I tend to cool down with a walk for 5 mins + some stretching. I’ll give some of these ones a go though. Thank you for the video.
Nice info, but it's really hard for people over 60. I tried some of them, but then I needed help to get up! 😂 I wish you did a video with the same topic but for older people
I’m a smoothie and shower guy after a run. I’m an idiot though and working on my affliction! I ordered a foam roller and will receive it this week. Definitely as I’ve become older the less forgiving my body has become with lack of cool down. (It’s warm up and cool down.....everyone else is wrong haha) Love you guys for mentioning mindfulness
My goodness mates watched this from USA and this is surely more than helpful Iam athletic soccer player from USA and I do run every morning before my work time and do work out daily and since I run every morning my life has massively turned around in to massive healthy a lot of energize interns as play every game and my stamina became so massive thanks 🙏 for sharing this knowledge
Step 1: Find your way back again to where there’s water! Don’t wander around lost in 24°C heat after a long run 😂 This totally didn’t happen to me just now 😆
The Running Channel I had water at my start point. I just couldn’t find where I’d left it 😂Luckily the local Indian took pity and gave me a Coke on the house (had no money on me)
@@tictachikes6156 Android Pay or Google Pay is good for this since nearly everyone runs with their phone. Just turn off the NFC chip when you aren't using it.
I haven't explored your channel much but I do have a lot of problems when I run. I think I am still a beginner? I used to run fast and long before but I lost the habit. 1. I am a little heavyset and I have noticed that a little sometimes after running I get a sharp pain deep inside my thigh when I put some load which lasts a long time and it slowly moves on to lower parts of my thigh. I suspect a bad gait. So could you do a video on maintaining proper posture while running. 2. My shoes get very hot when I run and if I am in the mood I can complete my target (7Km) else I sometimes stop in between 4-5 Km. 3. I get bored midway while running in parks. I live in a city, roads are much more interesting. But am I killing myself? My lungs and my knees. All my problems are for beginners, and I think there might be others too. Could you do one on that?
Great suggestion and experiences shared. Cooldown and stretching stands one of the most important post running routine. Used to avoid it and quick to get back to work.. But have soon realised it the hard way..
That's great stuff. My Physio showed me most of that stuff and urged me to do it. Honestly though when I get done with a run I'm TIRED. Must do better. Thanks Running Channel.
I'd been following this routine for a couple of years but the twisting hamstring stretch at 5:54 has recently caused me pain in my iliolumbar ligament / SI ligament - so be careful and don't hold the stretches for too long if they feel uncomfortable.
Hello beautiful running channel :) Yesterday I watched this video again (it is so useful that I get back to it every now and then) and did the grate exercises you suggested. I read that many people already commented and asked for a real time video. I just wanted to ask for the same thing, because it would then make it much easier for us to follow and do the exercises properly. Cheers!
Warm-up and Cool-down routines have become part of my runs. If I don't do them, I felt sth is missing and uneasy. Last year ran more than 6000km, ride more than 4000km. Few years injury free already 😉. Never lazy on those warm-up and cool-down steps! Tq for the video.
@@Ericneumueller Definitely not 20km each day. Sometimes less, sometimes more. Say Saturday usually just 12km but on Sunday can be 38km long-run in the morning and another 8km in the evening.
@@Ericneumueller Definitely not 20km each day. Sometimes less, sometimes more. Say Saturday usually just 12km but on Sunday can be 38km long-run in the morning and another 8km in the evening.
I had many calf pains, you all have helped a great deal. please keep up the good work. your really helping allot, during these hard times. your the only help i have at the moment. Big Thanks There. would stuffed if you all ended the channel.
Cool down/ stretching is always something I’m terrible at I either don’t bother or do a random mix of none sense. Thanks for sharing this I’ll give it I’ll try making part of my routine
This video is a gem for beginners, if you follow this routine you can go for daily run, with intermediate runner after one or two months. Maybe not that long lap but you can completing them by doing daily runs with them without feeling any pain or discomfort. Btw they do a lot more everything remember you are beginner.
Great work guys. Your video content and production quality are getting better and better each video. Some really useful information here👍 Going to try this after my next run. For me cool down, stretching and some form of protein have always been a given and then some foam rolling later in the day/evening 🙂Would love to see a video of dealing with common foot related niggles.
Excellent video. Great content. I tried some of these and the stretch felt great. One other move to stretch the side glutes is the following: lie down on your back, lift one knee and cross it over the other leg. Keep both shoulders on the floor. This creates a twist. You can let gravity and the weight of your leg to increase the stretch. I hope you find this move beneficial.
@@runningchannel sure! Actually, I saw you demonstrate that position in another video (after my comment). You called it the crucifix, or some other painful name 😉
What is your current post-run routine? Let us know in the comments if you have tried any of these exercises, or if you will be incorporating them into your running routine from now!
🍫🍩🍪🍦🍰
@@hairyairey - Lol
Refuelling is important too!
Stretching after a run has helped enhance my range-of-motion. I do standard routine; hip flexor, thigh, hamstring, calf, lower back and iliotibial band stretch, which I do my best to do but find the cross legged movement slightly odd to do, but I do it anyway.
I agree with the 30 seconds each exercise demonstrated. The reactivation circuit is extremely useful.
Hola chicos. I have tried bending to the front the way you showed in the video. Also the one you place place your legs open one in front and the other behind and touch the ground with it. But I'll try the other positions. Thanks again. 😊 Adios.
You’ve missed out my fave collapse on floor whilst groaning and slowly climb onto couch and lay their playing dead for an hour
Classic 😂
🤣🤣
M2
Haha I can match that! I always come in and collapse on my gym mats and then I say I’m going to stretch but I lay there and play on my phone. My significant other usually calls out from the other room, “Get stretching!” I am as I lay flat on the mat! 🤦♀️
Yes, and the next month I will attempt my next half mile marathon. ;-)
I just started training for my first ever half marathon today! Before today, I couldn't run 600m without almost dying, and I go for 4.5km walks daily.
But after watching a lot of your videos, and applying the tips and tricks, I ran a full 4km!! I am mind blown! Breathing, foot placement, music, mental positivity, warm ups all make HUGE difference!! Holy moly!
ClareMaary That's brilliant. Very well done and keep going. Hope you've an increment plan in place and that you enjoy the experience. 🤓
@@Spelthy yep! Following a plan! :) today might have to be moved however as it is howling and raining cats and dogs outside!
@@ClareMaary You should definitely try running in the rain at some point. I find it really refreshing.👍
That's YUUUGE
Been running marathons for over forty years, it’s pretty simple find the stretches that work for you. Remember stretching after your run is preparing you for the next run!
Note for myself: stretches start @ 3:12
Thank you
Thank you mikey
Thanks! I was about to do the samething.
Thank you still use your comment regularly.
Komrade it is our note now ⚒️
Would you consider uploading a version where you hold every position for 15 seconds, so that people can follow along without having to pause the video?
We have taken all comments requesting a follow along version on board for the next time we upload a video like this! Thanks for your feedback it helps us improve our videos each time we upload!
If you change playback speed to 0.5x it makes it easy to follow on.
@@msulwa That makes getting through the intro blurb even longer :)
I ruined your 69 likes.
I have no idea why there aren’t more follow along videos for stretches before/after running... as a daily runner I would be watching those videos everyday... hello UA-cam ad $$!! Seems like a no-brainer! Just goes to show that the ppl creating content aren’t actual users/viewers of the content
A triathlete friend suggested jumping on the stationary bike for 20-30 minutes after a long run or race. Use the easiest (no resistance) setting and maintain a faster turnover. After this, I'll do a contrast shower. Alternating 1 minute hot and 30 seconds cold. It's amazing how much these things help to speed up your recovery.
This was really great for someone like me (who is SO lazy with stretching). Would you consider making a video where you can follow along with the stretch routine? Love your work!
Glad you found it helpful. And thanks for the feedback, it helps us make each video better than the next!
Great idea. Older runners like myself grew up before the concept of warming up, let alone cooling down, was well known or widely practised.
Hope you find this helpful!
I like to do my calf/shin walks right after my cool down before I start stretching. Feels great to get the shoes off right away and I try to do the walks in the grass or on a soft trail.
1. Walking on toes, neutral foot position
2. Walking on toes, heels inwards (leg externally rotated)
3. Walking on toes, heels outwards (leg internally rotated)
4. Walking on heels neutral foot position
5. Walking on heels, toes inwards (leg internally rotated)
6. Walking on heels, toes outwards (leg externally rotated)
Thank you!
Aww, looking forward to this. I find motivation for stretching after running really tricky...then wonder why I can't climb stairs and sit down with ease 36hrs later 😜🤓🏃🏾♀️
Hopefully these will maximise your recovery! Let us know how you find them!
New to running, and this routine has really improved how I feel the next day after my runs! Definitely recommend people to give it a go. Thanks!
Who else came here after clicking the ad ? 😂Interesting though 😁
Thanks! Welcome to the channel!
Does it count if the ad got clicked while my phone was in my pocket?
🤘
I went here after a run
@@JR123JR8 :)))
It starts at 3:09 for future reference 😀
Thanks for the time stamp!
Thank you for that.
@@runningchannel you should pin this comment.
I just discovered that myself. It's rather annoying, all that talk talk talk at the beginning.
@@unclebitchie always someone who likes to moan..
I just bought a foam roller today! Didnt seem to need one previously but I have increased my running frequency and I certainly need something. Very much looking forward to this video.
Ah great timing! Hope you find this useful then!
I jump straight into the ocean right after a run and swim for 15 min straight, live in Hawaii by the water so it’s easy.
So jealous, that sounds amazing!
Does the natural sea salts' help?
And jump into basement whenever hurricane comes !!
Woopee do for you...
@@royfr8136 God damn right. Best place on Earth.
My current post run routine is sitting down as soon as I enter my apartment, literally right next to the entrance door, and break out crying. Tears of joy of course. *sobs*
The first thing I do after a run is shower and slip into something comfortable....like a coma ! ;-)
Dude ,naps after runs do be hittin differentttttt !!
That coma part hits different. 🥵
aaaymiiien brother wkwkwkwkwkw
Aaaah the post-run coma. The best
lol that’s what I do all the time!
I watch and follow this after every run, it helped me complete my first half marathon with a slight knee injury. Plus I like hearing Andy and Anna in the background. Thanks guys!
Glad it was helpful, Ian!
I'm not all that young...
When I get down on the floor, I worry about the effort to get back up again.
And while I'm down there, I might as well look for stuff.
Lol
Same me
hahaha me 2 Anna is cute
Ib Erik Söderblom ah to be young and flexible. I was already tired by the second exercise 😂
Just don’t look too close runners shorts are short.
You so nailed this one!
Went for a long run earlier this week, followed this vid afterwards and the difference is insane! (yeah, I'm -- was, one of the "stretch for 30 sec" runners)
Awesome video!
That’s amazing! Thanks!
Khartoum
@@runningchannel kharkuta
My girl, the only problem of doing this after a run, is that there has to be a run first.
Run 🤷🏾♂️
It’s like walking but faster. You can do it.
@@humanofearth7524 😂not that dumb
Yoga and running is a perfect combination from my experience. One can apply some yoga positions for pre and post run stretching. 😊👌
Thanks for the tip!
Agreed. Watched this and thought, child pose, triangle pose, table-top.. I’ll just do yoga instead 🤷🏻♂️
Definitely agree, I was thinking the same.
Poohh
Ghost orb @03:39! I'd be "running" out of that living room if I were him!
Great video, Cheers!
Spooky!! Thanks for watching!
Haha missed that
Thank you. I need to be mindful of engaging in these post run routines, habits.
Love your accents, easy on the ears. “Ske-lit-al” systems.
I follow your instruccions after every session. It makes a huge difference! Thanks for sharing your knowledge and wish you the best during these tough times.
This would be great if you cut out the intro, went straight to the exercises then held all positions so we can follow along in real time.
Thanks for the feedback, will bear in mind when we make another video similar!
I second that but at least there voices are not annoying and whiny like other channels
I agree. Particularly as these sequences are quite particular. Also, a lot of info is given about the stretching, and the extra time would help. Otherwise, we have to keep pausing the video, which is really annoying.
I do love the stretch sequences tho! Thank you for putting this together 👍
Bang on - this needs two version - all the talky explanation in a video we watch once - then a straight in version that runs the exercises in real time so you can go along with it instead of stopping each time you hear "now repeat on the other side" - that really would get run every time I ran - think of the micro bits you'd collect.
A lot of talking!! Seriously..I have to fast forward to 3:10... guys..cmon..if your going to make an intro..try to lessen it...PLEASEEEEE
Greeting from Polish runners 🏃♂️🇵🇱
Dzien Dobry
Greetings!
Witam ✊🏻🇵🇱🇺🇾🏃🏻
the only time the polish run is to get more beer
Good day from American runners🏃🏽♀️🇺🇸
This was really interesting and now I have a few more stretches to add to my recovery programme after a run. Thank you very much.👍🏻👏🏻
Glad it was helpful!
i started to strech before i ran (the bare minimum) and just today decided to see wht to do afterwords. i just came home feeling very tired and sore, after doing all these exercises except for mindfulness which i will do after the shower, i feel soooo much better. WHAT a difference. thank you for this video,very well explained and covers everything u need. thank you i loved it
I struggle to finish uploading my run stats before I come in my door where I’ll sit on my stairs begging for my fruit & collagen slushy (dairy restricted). Then I hit a very, warm shower (if it’s really hot outdoors just a warm shower). I press/squeeze my leg muscles there before stepping out of the shower-not really using a foam roller, which have hurt too much. I then do calf stretches on my stairs. I will add some of these stretches, but planks are too stressful on my wrist and shoulder joints.
Thanks guys! Awaiting the next video. ☕️🏃🏽♀️
That's awesome, thanks for sharing your cool down routine with us, hope you enjoy adding a few extras in there too!
Great stretching routine Ash! The stress from the run really goes away, so thank you! 👍🏻
So happy to see Rick on the news today :)
Lots of positive comments about this today, thanks!
So glad I came upon your channel,🦄….as an expert mountain biker my whole life I always skimped on stretching, as it was so painful,lol. But I had ACDF spinal fusion this year and although my will shocked the doctors, I got back on the bike 2 weeks after surgery with a fairly aggressive long ride, boy was the pain excruciating but hey it’s all about mental health and I am determined. But even after many adjustments and going hard I decided to stop riding, I sold off some parts and invested in some carbon super shoes. I absolutely love running, it’s pushing more beyond what I thought I was capable of and I’m getting stronger and faster every day. My next problem is I have a shoulder separation of the A/C joint which limits just about everything other than??, yup you guessed it, RUNNING!,..I’m so blessed to be where I’m at in my journey and finding yours and many other channels is helping me overcome that I am indeed strong enough and I can accomplish anything I set my mind to. I just pulled up this video and did all the stretches along with others I do, boy let me tell you, some hurt so bad, especially the hamstrings as that’s my worst part as bicycling shrinks and tightens it. I feel so good right now as I type this, as I just ran 5.5 miles to and from my surgeons office to go over my latest X-rays. I got once again great news and I had the best surgical team around, another blessing from above. Thanks again for your content and next time Anna is running the NYC Marathon, give me a shout out as I’d love to join…🙏🦄😸
Having a post-run routine is so important.
Deserves all 3.5 million views. I used to do this regularly but lazily dropped it. I suspect it was beneficial, so here I am again to remind myself of the details!
This is exactly what I needed to hear! My legs were super sore after running consecutive days and this has helped relax my legs more.
Amazing thank you I will try this
Post-run routine must involve chocolate! If long run, protein - natural yogurt. But always hydrate and target specific static stretching.
Thanks for sharing!!
Hi. What distance would you class as a short/mid/long run? I have 3 routes I do. Quick 2.3m with a hill sprint finish. 3.6m flatish & 6.5m to get my twice monthly 10k. Very interesting channel btw as ive not long started running
@Steve D.....if your post was a book, the blurb might read something like this, “I run two 10k’s a month and I’ve only just started running” Well done Steve👍
weetabix2 Thanks for your input. I’ve recently retired from football so 10k’s aren’t much of a problem. Running/jogging is completely different to playing a 90 minute match which consists mainly of short sprints. Don’t try & troll me you muppet. It was a genuine question.
@@bladdydrongo short/mid/long runs depend on the training plan. For example in my current 5k plan, 10 x 200m hill repeats and 10 x 400m speed work I'd consider short. 1-2 hours of running long. For marathon, short runs would be a little bit longer and the long runs up to 3hrs.
So glad i found this channel. I run alot but never stretch, never cool down and just recently bought a foam roller. Im going to start following the advice of this channel.
Thanks for the support!
Thank you so much! I have a solid warm up routine, but have been avoiding cool down because of time. I am committed to this routine!
What's your warm-up? I have the inverse problem!
Well devised instructional video. Highly recommendable for runners to watch & giving it a go!
Excellent 💯👍🏻
Glad it was helpful!
You’re welcome. It’s absolutely helpful - especially because most stretches have a “flow” to them, i.e. changing from one position to another, helping to cool down gently.
When do you upload to Strava? Is that before, after or instead of stretching?
The all important step of the running routine! We would say after stretching 😉
Get an app/device that does it automatically :) - I'd never remember if I had to.
All these exercises seem incredible to stretch and relax after a run! Could you please record a video where you do it position by position so that we can follow along? Thanks!
Hello, Thank you for the video. Is it possible to have a completely follow along versions of the warm up and the cool down? Then a additional video for foam rolling. I just like to follow some one else, and use you tube for this already watching videos over and over again. I enjoy the calls, rather than trying to work out the timing and what to do myself. Because of being a Yoga person I can stretch for hours, if I don't watch it. I have enjoyed the running channel work out videos but would appreciate more time to transition between sides.
Thank you for your feedback, it's really appreciated as it helps us improve the videos as we go!
I am flat-footed and I tried to start running for a few years and always ended up with my outer knee hurting a week or so in. This year I changed things up by doing some stretches after each run (searched "runner's knee" on youtube to find a routine) and I'm now almost 4 weeks in with no knee pain, even done a 17K long run yesterday and I feel good. I was always no warm-up, no stretches kind of guy but only stretching enables me to run, quite literally a game-changer.
I read, "Do this after every run." And I was like, "Ooo! A video about ice cream!"
Ha!
😂
Even the running channel finds you not funny
🤣😂 I however found that hysterical... and shamefully true.
Hell, "if it fits your macros" haha! Thanks for that
This is great, and could be even better with a timer to follow along in real time. Currently following along and pausing regularly to keep up
OMG TRC!!! I actually need to create a recovery routine so thanks!!🏃🏃🏃🏃👍
Perfect timing!! Hope you enjoy!
Probably the most impactful video you guys have made. This has become my routine after each run. It's fantastic. I have added a couple more stretches.
So glad to hear Eric!
Thank you Running Channel! ♥️ This is much needed knowledge of how to stretch different muscles. I think I knew how to do a half arsed calf stretch against a tree as a hiker and that was it 😂
Glad you found it helpful!
great video, been running for years but never done any stretches or cool down afterwards, this looks guick and doable, must give it a go after my next run
Some runners swear by refuelling within 30 minutes of finishing a run, preferably with protein. I don't always feel like eating so soon. What do you think? Is the 30-minute rule essential, beneficial, marginal or mythical?
I like how they liked this and completely ignored u
@@alexkalmar987 lol.. 😅
Perhaps, they don't have any frickin idea about it.
Do what works for you. The variability amongst great athletes is vast and amazing. Some of the best ultra runners in the world don't stretch and don't follow any diet plan. Run and have fun.
@@rick.bernal I am going to follow the things said in this comment.
A glass of chocolate milk is a great source of protein and fuel right after a run if you don’t want to eat
Great tips which i will try soon. One important thing that helps me, once I've done my slow-down is to lie down with a towel underneath me and a towel on top of my lower body. Right hand rests under my sacrum (palm down) and left arm rests under my neck (palm up) . Slow, deep breathing for a few minutes. Sometimes this will activate a microsleep which i find is very helpful for calming the nervous system. If that arm position is too uncomfortable put right palm on left collar bone/ trap and left palm on right collar bone, make sure arms are relaxed and then, if comfortable cross left ankle over right (alternate this from time to time)
I tried this, and your pre run routine before longrun today. Had one of my best runs in a while! Thanks! ❤️
Great to hear!
It's a must.
After many small injuries I could see the benefits of stretching.
Thanks.
Glad you found it helpful 😊
Loved it! I am recovering from runners knee and am excited to try these stretches 🙌
finally i found perfect channel .thank u verry verry much the running channel ,
3:12 if u just want to work out and don't want to listen anything
Clutch
I would LOVE if you turned this into a follow along stretching routine!
YES
You wanna run far asf, learn to push your mind and push yourself until you can’t take another step. Works like a charm.
Get mind set!
Thanks. I'm a mountain biker. I'm also in my mid 50's. Can already tell this will be helpful. Thumbs up
Amazing, thanks!
3:10 is the time stamp for the start of the flow sequence for anyone like me who's reusing this video but haven't memorised it yet 😂 also for future me 😂
Thanks for sharing. I’m not a runner and taken on the C25K challenge to aid my recovery 12 weeks after a heart bypass. I already do dynamic and static stretches around each run but have picked up a couple of extra tips here that will help me!
Excellent! Glad you're enjoying the stretches and we hope your recovery goes well! Good luck with C25k 😊
I’ve been running for 6 weeks now. I tend to cool down with a walk for 5 mins + some stretching. I’ll give some of these ones a go though. Thank you for the video.
Thanks for watching!
While a cool down walk is good it’s doing nothing for the muscles you just worked really hard.
Thanks for this routine. I never really know what to do except some calf stretches. Will give this a go after my next run.
Hope you like it!
Warm up. Then cool down.
💪
Nice info, but it's really hard for people over 60. I tried some of them, but then I needed help to get up! 😂
I wish you did a video with the same topic but for older people
It's definitely something we can look into doing if that would be useful!
@@runningchannel Thank you!
Love your channel
Thank you!
Just did after my second 10k and my legs feel much lighter thank you Anna and Andy. 👏🤗.
Wonderful! You're so welcome!
Is your guy's house haunted? I swear I saw a orb at 3:39 top center right of screen!
I hope not! 😂👀
Seriously, I saw it... I had to rewatch it again.
I’m a smoothie and shower guy after a run. I’m an idiot though and working on my affliction! I ordered a foam roller and will receive it this week. Definitely as I’ve become older the less forgiving my body has become with lack of cool down. (It’s warm up and cool down.....everyone else is wrong haha)
Love you guys for mentioning mindfulness
Let us know how you get on with the stretches when your foam roller arrives!
> (It’s warm up and cool down.....everyone else is wrong haha)
What about "cool up and warm down" ;)
jhferu its all good!
I have to jump right in the shower after running in this heat I am disgusting 😅
Can relate!
My goodness mates watched this from USA and this is surely more than helpful Iam athletic soccer player from USA and I do run every morning before my work time and do work out daily and since I run every morning my life has massively turned around in to massive healthy a lot of energize interns as play every game and my stamina became so massive thanks 🙏 for sharing this knowledge
Step 1: Find your way back again to where there’s water! Don’t wander around lost in 24°C heat after a long run 😂 This totally didn’t happen to me just now 😆
Hydration is key after a run, very important to the post-run routine!
The Running Channel I had water at my start point. I just couldn’t find where I’d left it 😂Luckily the local Indian took pity and gave me a Coke on the house (had no money on me)
@@tictachikes6156 Android Pay or Google Pay is good for this since nearly everyone runs with their phone. Just turn off the NFC chip when you aren't using it.
John Airey I have Apple Pay but my phone was out of battery so I just had my Amazfit watch and keys! Another time though 😂
I never knew what I was missing !!! Subbed and dusted. UA-cam ads are sometimes actually good
Welcome on board! We’re delighted to have you along. Anything you specifically want us to make a video on...?
I haven't explored your channel much but I do have a lot of problems when I run. I think I am still a beginner? I used to run fast and long before but I lost the habit.
1. I am a little heavyset and I have noticed that a little sometimes after running I get a sharp pain deep inside my thigh when I put some load which lasts a long time and it slowly moves on to lower parts of my thigh. I suspect a bad gait. So could you do a video on maintaining proper posture while running.
2. My shoes get very hot when I run and if I am in the mood I can complete my target (7Km) else I sometimes stop in between 4-5 Km.
3. I get bored midway while running in parks. I live in a city, roads are much more interesting. But am I killing myself? My lungs and my knees.
All my problems are for beginners, and I think there might be others too. Could you do one on that?
3:10
I've never in my life seen the second stretch. Nice!!!!!
Great stretches as a born again runner, 6ft 2 23 stone, these stretches are extremely useful for injury prevention 👍 Thanks
Glad you found this useful!
This video was actually good and useful. I’ll be doing these stretches more often. Thanks!
Glad you found it useful!
Thanks doing this after every run, very helpful. I've been running for about 1.5 years now and have probably been neglecting steching.
Great to hear you found this helpful 😊
I like this vídeo...I Will apply it also in spinning class...tonight! Thanks for sharing!
Great suggestion and experiences shared. Cooldown and stretching stands one of the most important post running routine. Used to avoid it and quick to get back to work.. But have soon realised it the hard way..
Really informative for such a teenager like me
Thanks for this chennal.
love from Pakistan
I've adopted this as my post-run routine, and I'm very pleased with the results!
Great to hear, Jameel!
In case you didnt notice..you were joined by an orb in minute 3:39.
That's great stuff. My Physio showed me most of that stuff and urged me to do it. Honestly though when I get done with a run I'm TIRED. Must do better. Thanks Running Channel.
You're welcome!
I need to keep watching this video until I memorize it lol
DUDE THIS VIDEO IS SO GREAT I NEEDED THIS THANK you !!!!
Glad it helped!
I'd been following this routine for a couple of years but the twisting hamstring stretch at 5:54 has recently caused me pain in my iliolumbar ligament / SI ligament - so be careful and don't hold the stretches for too long if they feel uncomfortable.
Yep brilliant advice. I like to do the sun saltation's when I finish my run (right on the beach front excellent for mindfulness)
It's important that we have our ways of finishing off an activity.
Hello beautiful running channel :) Yesterday I watched this video again (it is so useful that I get back to it every now and then) and did the grate exercises you suggested. I read that many people already commented and asked for a real time video. I just wanted to ask for the same thing, because it would then make it much easier for us to follow and do the exercises properly. Cheers!
Warm-up and Cool-down routines have become part of my runs. If I don't do them, I felt sth is missing and uneasy. Last year ran more than 6000km, ride more than 4000km. Few years injury free already 😉. Never lazy on those warm-up and cool-down steps! Tq for the video.
Glad you found them helpful Gundam! And your mileage is phenomenal!
Sure you run 20km each day
@@Ericneumueller Definitely not 20km each day. Sometimes less, sometimes more. Say Saturday usually just 12km but on Sunday can be 38km long-run in the morning and another 8km in the evening.
@@Ericneumueller Definitely not 20km each day. Sometimes less, sometimes more. Say Saturday usually just 12km but on Sunday can be 38km long-run in the morning and another 8km in the evening.
I had many calf pains, you all have helped a great deal. please keep up the good work. your really helping allot, during these hard times. your the only help i have at the moment. Big Thanks There. would stuffed if you all ended the channel.
That's so great to hear! Our pleasure!
After my run I shower then go my Garmin app on my phone and see my run statistics over a coffee.
Followed this routine today and it felt really good tbh, thanks for the routine !
You're so welcome Rafael! Glad you found it helpful!
Cool down/ stretching is always something I’m terrible at I either don’t bother or do a random mix of none sense. Thanks for sharing this I’ll give it I’ll try making part of my routine
Hope it helps!
This video is a gem for beginners, if you follow this routine you can go for daily run, with intermediate runner after one or two months. Maybe not that long lap but you can completing them by doing daily runs with them without feeling any pain or discomfort. Btw they do a lot more everything remember you are beginner.
So glad you found it helpful! Thanks so much for watching 😊
Great work guys. Your video content and production quality are getting better and better each video. Some really useful information here👍 Going to try this after my next run. For me cool down, stretching and some form of protein have always been a given and then some foam rolling later in the day/evening 🙂Would love to see a video of dealing with common foot related niggles.
Excellent video. Great content. I tried some of these and the stretch felt great.
One other move to stretch the side glutes is the following: lie down on your back, lift one knee and cross it over the other leg. Keep both shoulders on the floor. This creates a twist. You can let gravity and the weight of your leg to increase the stretch. I hope you find this move beneficial.
Thanks for the tip!
@@runningchannel sure! Actually, I saw you demonstrate that position in another video (after my comment). You called it the crucifix, or some other painful name 😉