Table of Contents:
YOGA FOR RUNNERS | REST AND RECOVERY | 30 MINUTE | REAL TIME
Video taken from the channel: Shona Vertue
Quick, Effective, Post Run Stretch Routine. Free 6 minute flexibility exercise video.
Video taken from the channel: Caroline Jordan
You Need To Do This AFTER Every Run | Recovery Routine For RUNNERS
Video taken from the channel: The Running Channel
What to Eat Before & After Running a 10K Part 6 (Runtastic & RUN 10 FEED 10)
Video taken from the channel: adidas Runtastic
25-Minute Runner’s Recovery Workout
Video taken from the channel: POPSUGAR Fitness
Yoga for Runners: 15 Minute Recovery Post Run Stretches
Video taken from the channel: Live Free Warrior
The 5 Best Stretches for Runners | Post-Run Stretches to Prevent Injuries | Yoga for Runners
Video taken from the channel: Man Flow Yoga
Having a good recovery plan can help you get the most out of run – – yadda yadda. Stretch Before and After Your Run. Maybe it’s a sign of getting older but stretching both before and after running plays a key role in recovery optimally. Warming up prior to running should be more dynamic and less intense. Just get your limbs loose.
Post-run recovery is an essential part of every runner’s training plan to replenish and repair. So as much as you’d love to sink into a beanbag for a Netflix binge immediately after your run, consider these 6 tips to speed up recovery, be kind to your body and break away from the pack. Cooldown.
Resist the temptation to turn into a couch potato.Here’s some of the best post run recovery tips I’ve picked up over the years. Fuel up – Post runs over 1 hour, you have about a 30 minute window to refuel to avoid insufficient glycogen stores for your next workout. I try to get the recommended 4 to 1 ratio of carbohydrates to protein via quick food such as a.Post-Run Recovery Tips Take a Short Walk Outdoors One of my favorite ways to end a hard workout or long run is with a few minutes of walking outdoors, soaking up some extra sunshine and looking at the views.
A light walk is de-stressing and aids in.Shower. Once you can walk normally, as the blood has returned to your legs, get in the shower to wash away the sweat and bacteria from running.
It will feel good, and as you get out of the shower clean and reovered, you can reflect on a successful workout.How to recover within half an hour post long run: Try the legs up the wall pose This is a great pose to complete before popping a squat on the couch. It still allows you If possible – take an ice bath Ice baths are such a painful experience, but nearly always do the trick. (I have never Ice.Drink and/or eat within 20 minutes of finishing your hard run. You need water, carbohydrates, and protein.
Recovery drinks, protein shakes, or chocolate milk all make good postrun drinks. Grab them.Home » Knowledge » 6 Outstanding Tips for Exercise Recovery. 6 Outstanding Tips for Exercise Recovery.
September 28, 2019 by Conditionerd. 6 Outstanding Tips for Exercise Recovery. September 28, 2019 by Conditionerd.
Going to the gym is a process. It takes a while to see progress. There are days you want to quit, but once you start to see.When it comes to recovery, it’s a good idea to do some very light stretching post-run and post-nourishment. Your body is like a sponge post-run, so it’s most important to flood your system with all the vitamins, minerals, and macronutrients it needs to adequately recover.
When it comes to stretching, here again, runners have tons of options.If you eat a large meal before a run, wait at least three hours before you head out. Almost nothing you eat immediately before a run will digest enough to give you energy during your run. If you do have to eat, choose something your system can easily absorb, such as a banana, a few spoonfuls of peanut butter or honey, or a handful of dried fruit.
There are a couple of supplements that are important for recovery after running, like glutamine, BCAAs, GABA, creatine and micronutrients (vitamins and minerals). “I have had excellent experiences with glutamine and BCAAs so far. Both supplements do help me a lot when it comes to my recovery process,” says Sabrina.It’s important to include both proteinand carbohydrate-loaded foods like whole grain breads or cereals, fruits, vegetables, eggs, lean meats, or a vegetable protein in your post-run meals. Als.
How to soak like the Japanese, nap like the Kenyans and get cozy like the Swedes as a way to spice up your post-run recovery efforts. It’s no secret that recovery matters. Whether you’re an ice-bath fanatic, a compression-sock connoisseur or an old-school stretcher, we all follow some sort of post-run protocol.Move your hips towards the wall until your body forms a 90 degree angle.
Extend your arms straight out from your sides and relax. Hold for 10 breaths or more, and enjoy the relaxation as you help reduce lactic acid build up during this pose. This simple yoga sequence is the ultimate way to recover post-run.
Besides a proper diet, another key factor for a quick and healthy recovery is rest. Your body deserves a few days of rest before you head out on the road again. The longer the distance of your race, the longer you should take time off.
Jumping right into training too soon could increase your chance of injury.
List of related literature:
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from Serious Strength Training | |
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from Advanced Marathoning | |
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from The Art of Running Faster | |
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from The Well-Built Triathlete: Turning Potential into Performance | |
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from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance | |
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from Bike Your Butt Off!: A Breakthrough Plan to Lose Weight and Start Cycling (No Experience Necessary!) | |
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from Peak: The New Science of Athletic Performance That is Revolutionizing Sports | |
| |
from The 12-Step Buddhist: Enhance Recovery from Any Addiction | |
| |
from Nick Bollettieri’s Tennis Handbook-2nd Edition | |
| |
from Narcotics Anonymous: 6th Edition Basic Text |
252 comments
I use this stretch everyday after track practice. I feel brand new every time I finish.
You should perform the exercises for the duration you tell us to do. so if 45 sec, don’t quit after 20… makes it easier to follow this routine.
I’m about to have a 21km run this coming Sunday. What should I take just before run?
That was SO GOOD for people my age (50s) in strengthening the stabilizing muscles to prevent falls, and working the muscles prone to frozen shoulder & plantar fasciitis! I don’t even run, but I feel great after this one anyway! Adding to my workout playlist.
The panting when she walks in the door gets me every time!!! Love both of your running (PRE and post) sequences, and your fun, quirky energy! You have a new sub!
Loved! Exactly what I needed! Will definitely return to this one
I like how you explained the technicalities of each move and each stretch.
Gained lots of knowledge and muscles todayy!
Thanks Anna!
will have to try this as I need a “quickie” routine after hard runs w/out much time/energy/patience to do “what ya gotta do.” Tks 4 your time ‘n efforts.
Thanks for this great stretch session (: you seem so joyful and sincere and that really makes this more than just “stretching”. I have frequent hip pain and these really loosened that up! Thanks so much!
Love this ❤
Felt so much better after following your post run routine. I have tried many.
Could you produce one I can copy in real time, its so difficult to operate the remote to pause while your trying to get into the right position
Thanks
Thank you mam, I run 5k once aweek it seem I didn’t inprove my speed, maybe from what I eat or time for food to digest, now I know it need from two to three hours, I hope my speed can improve
This is not that useful for me. Good exercises, but how am I supposed to follow along? Pressing pause/play the whole time and having to count everything is a bit tedious. A follow along routine of this would be great!
This is the second time I have done this after a run my recovery is amazing no soreness or pain. I also did her pre run sequence too. Worth every bit of my time thank you.
Wow, that’s way too less for me… I eat the double of that one and a half hour before I run a 10k run in 43 minutes.
Excellent post-run stretch! Def sticking to this one from now on. Thank you! <3
Did a quick youtube search for a post-run stretch and your video was the top pick! One of my very favorite Equinox instructor’s. Thank you Caroline:)
Use this one every time I run, really helps with easing the muscles
I am a runner and I have been having hip pain for a while. This recovery workout really helped. I feel so much better. Thank you Anna.
Hi, I don’t know what ingredient you add after the coconout water. tks
I watched this video 15 minutes before midnight… I am quite exciting for the next morning. It’s not about training cause tomorrow is my rest day.
I am exciting about breakfast…:-P
#Thx You are awesome
that was really helpful, thank you! I’m overall quite flexible but I have quite a bit of issues going into a seated forward fold, do you know if that has anything to do with being a runner?
Love PopSugar workouts and I also love Sydney Cummings!!! I so wish u guys would have her on your channel!!!
Hi Caroline,
thank you for posting this video, I really enjoyed it:)
(plus i just learned a new yoga pose, the pigeon!)
As a runner, this is my favourite go-to workout on rest days. Love this one, and would love to see more!!
Please, please do more workout videos for runners!!! Would also really love to have a video on using the foam roller for runners!!
Do a swimmers recovery workout!!!it would be perfect after practise
Awesome. I would love a few more of different lengths to chose from for after a run. THANKS!
I love the playfulness at the beginning. Made me relax even more before the session:) Good job!
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!
Definitely helpful as i get back into regular running routine! Needing that postrun work
That’s just what I needed!! Thanks, I have a new post run stretch routine now:)
Hi Dean. I bought your book, Yoga for Men, a while ago, I am a competitive runner(58), mainly running 5 and 10K distances. The present crisis has given me the opportunity to perform one of the programmes. I am currently on week 3 of the Athletic Performance programme, getting stronger, really tough. Thanks.
Yes it was helpful. Can you make a video geared towards relieving back pain? I have scoliosis
One of my top 3 Shona videos!! Running causes me such stiffness, this is the antidote!
I run a ton with my golden retriever and I’m in pain! This workout is what my muscles need.
Hey Caroline this running stretch after a run is very great. I enjoy doing it over again
From sasu
Finally, i so need this. Thanks anna and hoka one one (my fave brand)!
The yoga mat
i just posted a new fitness video and it would mean so much if someone wanted to check it out! Im a pretty small youtuber…just starting lol
greetings from Bogotá (Sout America). impressive stretches, but please could you give some examples being in the park and not using the grass. I stretch after the running in the park not at home, and I found some stretching you mentioned a little strained doing on the grass, thanks,
Andrés
Too much fluff, get straight to the point and tell us what to do first then give us the notification stuff after.
The best Workout: https://www.digistore24.com/redir/34237/Berium-/
This has become my go to after run stretch. it is the Best. Thank you:)
Just did a leg workout, so this stretch video was perfect for me after. Just did this video with uou! Thanks!
Definitely a favourite, I always come back to this post-run routine! Thank you:)
Loved this video! Anything for back pain and strengthening for runners?
That pigeon pose is hard, how do you flex through the front foot!
Thank you! Can you do a sort one targeting tight achilles? Mine are so tight/sore.
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.
Never run! I did for many years and had to have my knees replaced at 60 and had 4 lower back surgeries since then! Ride a bike do anything but RUN!
uhmm fried stuff, and fat. Eating flesh looks nasty to me. Did you know that fat may actually take days for the body to fully process? And please eat only plants.
Hey Caroline, this video is pretty old now, would be great if you can make a new one with better sound. Exactly the same! I absolutely love this routine. Thank you so much!♂️
I like your food.help me to send video in whatssup +255652228730
I run around 8 miles daily on easy days… and a series of reps, intervals etc on hard days with rest days (cross training with squats instead). So, what works for me before every run…. 1 min walk + 4 mins 5mph jog. I do that even if I’m easy running. Then on the cool down it’ll always be 2 mins walk stretching intermittently as I walk. Always good for the next day. Works for me….
I have to make sure I can keep training so it is very important to me to not be injured. This comes from my own trial and error over the years.:)
Great workout for my in between all out days!! Love it!!
The modifications were super modified though, sometimes they didn’t really need to be. Then again I’m not the expert. She just seemed bored!
I’ll be back to this workout for sure. Thanks Anna!!
This is great, my favourite post run sequence now. Thank you!
Im nearly 65….just seen this channel. Sorry to tell you but I have run since I was 15…..I have never warmed up and never warmed down. I’m also not one of those silly types who run carrying a ridiculous plastic bottle of water; I would if I was taking part in the marathon des sables obviously…….
This is some gold ass training for a beginner like me! Thanks!
Hey! I’m a 12 year old girl and I’m a beginner, and I’m going to be running a 10k in just under 4 months. Do you have any special advices since I’m only 12? And how should my training routine be?
I have achilles tendonitis from brutal interval sessions. Devastated. Any way I can try and keep any fitness and my Bekele legs?:'(
I follow this video after every run! I just throw in a good quad stretch at the end.
This is by far my favorite post run yoga video I’ve found! Thanks so much!
Post-run routine? Collapsing on to the couch is step one for sure
What about if you have your race in the afternoon? What should be good to eat in that case?
“Keep this in there. It’s the struggle.” Yes, yes, and yes!! Picture perfect, Instagram-ready gorgeousness is not always LIFE. By including that part, you’re teaching us an important lesson about your humanity, our need to accept imperfections, and the journey as well as the destination. Thanks!
Absolutely loved this. Would love to see more tips for runners x
Yeahhhhh!!! Feels like PopSugar was secretly watching me and saw that I needed this!!!!!
what if we have an apple carrot and some yogurt after running??
Thanks for these 5 min stretches for after a workout please make more short ones like these!:)
Just completed this and I’m feeling stretched and ready for my next run. Thank you!
what if you can handle fiber? i personally can eat up to 20 grams in 1 sitting
Absolutely amazing sequence! Loved every single second of it, felt relaxed. Love you girl <3
i run by morning 5am and I really have no idea wat could I eat or drink before I start my running.. pls suggest something..
Loved this (and all your videos)! Just what I’ve been needing!
Your video was perfect for what I needed. One more thing to help people like me, you should add a count to each stretch or provide a possible count. This will help people continue to stretch even after the video has played. Thank you!
I have been using this video for 3 weeks now and it has really helped me cool down and helped relieve the pain in my hip flexor. Thank you so much for posting it.
The pigeon stretch did the trick for me. Also appreciated how calm and relaxing your presence is. Definitely going to use these stretches again after I run. Thanks!
Wowwww looks easy jut t is hard tenis a nice warmup and easy to follow. Thank you for share this.
Hi, nice video i am about 22 yo and next week i will run a 10 km, can i ask how many hours before should i eat this meal?
Thanks for your time.
Hi Shona! I was just wondering what the best way is to make a workout schedule for myself. I know it’s not as effective to just do random videos whenever I feel like it, but I really can’t afford to get a guide or book that I can follow and I want to get fit as best as possible! Thank you so much, I love your vids
Awesome video!!! I’m currently training for my 2nd half-marathon race. I placed 84th out of 248 runners on my first half-,marathon, the altitude was 3,000 ft. My pre-race meal was 5 Krispy Kreme doughnuts hahahaha. It was an early morning race. I will use some of your tips from this video in the future. By the way my fastest 10k is 51:45, average time. My fastest 10k on the treadmill is 43:52.
baam shona! loved your video i did this sequence after running 22kilometers and it was really good especially the glute-bridges killed me!
but what i did i changed the speed of your video to 0.75 and your breathing-counts was still too fast for me:-D is that good or bad?
thanks for you vid. I’m about to have a 10k race this march exciting
Lovely sequence, although I wish the last few poses lasted some breaths longer
Would reals like to know how to train and build up for a long distance run like a marathon or just how to stay fit to run. Loving the content, thank you
Good morning Lunden hey this video will help me prepare for my next upcoming half marathon. high five Sasu i am inspired to watch it.
Amazing series Lunden, I already run 10ks but this was still very helpful to highlight things I don’t know or forgot in general, also really liked the smoothie recipe, it’s kinda weird for me TBH but I will try it, also nice concept about the whole idea of run10feed10 and wish you best in the event soon
this is the perfect post run stretch routine, no fuss and effective. thanks so much!
My race is within a week…10km waiting for me. I’ll surely will be trying out the food you show here.
Oh…I’ll make a video about opening blenders:-):-)
Hi Shona, felt amazing after the video. I have been doing yoga for a while, but I always learn something new from your videos. Can you do yoga sequence for build upper body strength especially for pull muscles. Yoga emphasis lots of push movements, not enough pull movements.Thank you.
Leider verstehe ich zwar nur die Hälfte, aber sieht lecker aus!
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!
Thank you! Helped me stretch out some tightness in my muscles as a re-beginning runner! Also appreciated how you reiterated stretching with what feels comfortable and not straining. Even though many of us are aware of this it’s just nice to hear this during a guided exercise.
I wasn’t sure how important this was so when I started running I didn’t do it and GAH it was awful. My legs were so tight and hurt when I move them
Is your guy’s house haunted? I swear I saw a orb at 3:39 top center right of screen!
Loved this. Those martial arts pose twists back to a lunge.. wowza
I wonder if the Great Scottish Run is still on? Seems like everything else has been cancelled
yesss more for runners please. my body loved this and my mind did too ♀️
I love videos which don’t say “do this this long” and take the time. thanks a lot:)
Lots of good reasons for stretching, but Anna said it also improves your chances of staying injury free, which is a myth.
Research was carried out with two groups of runners. Each group had 50% of runners who had a history of staying injury free, and 50% who had a continual history of injuries.
Over six months both groups did the same training programme, but one group included stretching in their training and the other did not.
The result did not need much analysing, as both groups showed the same results, i.e. those who were injury prone got injured and those that stayed injury free remained so.
The human body would be a poor design (or poorly evolved) if you had to stretch before intense activity.
What kind of Hoka did you wear? The most of shoes are not have enough vibration absorption under the toes for that kind of workouts.
i did this after my 6 mile run and it made my body feel so loose and good and i hope i don’t get any tightness tomorrow! favorite yoga youtuber definitely
It was really great Shona, thanks a lot! I will definitely do this again after a run!
Why u sad??????? U r guiding the humanity a skill. Thanks a lot for ur support.Give u d result after run 19 feb,2017
really loved the video! I’m a group instructor, so i know how important stretching is, but it’s always hard to take the time to stretch after i run so i will definitely be using this a lot!
https://youtu.be/heeapCRSUBQ my second recipe video on youtube
Hi caroline, i like to run and then do abs/arms/pilates or something as my workout. Is it better to stretch like this right after the run? Or stay warmed up for my bodyweight workout and stretch at the end of everything?
Please run on soft surfaces like a track or on grass at your big park. I wore out the pads in both hip joints running on concrete and asphalt. There’s a Lott of pain walking and always numbness sitting down. I really loved running my whole life but wasn’t smart,you know the no pain no gain saying.,but that’s for the lungs not the knees or hip joints!
Really good flow! Did after my Running, it feels great. Thank you
Nice video guys, stretching and aftercare is the most important thing in maintaining year round performance, especially as we get older (I speak as a near 40 yr old lol) My own personal routine would contain a stroll down, followed by a series of similar style stretches, maybe some foam rolling/golf ball release work (once or twice a week, when I’m not being lazy ) then I’ll have a contrast shower… hot/cold… both have their pros and cons but to me it’s never an exact science and it hasn’t caused me much harm yet so….. then I’ll be sure to down at least 0.5 1L of water mixed with some creatine and depending on the time and how busy I am, a good solid meal with carbs and protein… or a simple post w/o protein shake…
Just did after my second 10k and my legs feel much lighter thank you Anna and Andy. .
Questions: Is a 5k a long run? For the stretches, how long after the run should we do them? Thanks!❤️
You can reduce your body weight by burning more calories than the number of calories you obtain from foods. (calorie deficit). It is difficult to get this calorie deficit by dieting. Therefore the best way to reduce body weight is doing exercises while dieting. You can do mild strength training by having a healthy diet with less fat and sugar
https://www.tipsforbehealthy.com/exercises-for-healthy-life/lose-your-weight-by-running/
This video was actually good and useful. I’ll be doing these stretches more often. Thanks!
Eyes sucked in deep on both of them….. Do they hydrate and take in salt…. Neither one of them look healthy…… They look fit but not healthy… Hes got no muscle and She looks like her metabolic processes are off and in starvation mood. She got the body type of a big girl…. I would bet she was big as a kid… Loads of body fat and not tone. I like to run, but the shape it gives your body when you don’t do much else is not attractive. Body weight and resistance training should be incorporated as well to keep a balanced metabolism. Sleep, Salts, Sodium, H2O and some days off would make them look alot healthier
You might want to get up to speed with the idea of ”flushing lactate”. Lactate doesn’t cause muscle soreness and it doesn’t need flushing. People have been doing the right things but for the wrong reasons.
How long after eating the pre race meal should you allow your body to digest the food before running?
Thanks for uploading another awesome video and for inspiring me to make my own YouTube channel! Your the best! Lots of love from Canada
Ghost orb @ 03:39! I’d be “running” out of that living room if I were him!
Great video, Cheers!
Love this!! Thanks Shona, uh oh 35 makes me realise my butt is weak! Will strengthen up. Thank you!
I am 68 still running but to get into these type of positions is impossible for some one like me, the only ones I could do were the wall stretch and the knee stretch on the last one.Try and do a
Video for older people
I really only do calves, hams, quads, and a little hip perhaps. Right after the run while I’m still outside. Time is short these days. If you do a proper warm up and warm down on top of an hour run it’s getting on. One second in the door I also have a protein shake to feed and recover the muscles just worked.
In Savannah during the summer it’s 90+ and 100% humidity. The first thing I do is an ice shower then stretch.
Shouldn’t fast acting carbs be eaten more like 15 to 20 mins before the run?
I really enjoy your vids, this vid works wonders for my entire body thanks
Hi, Thank you so much for posting all 6 parts abt 10k run. I am quite a novice and I am running for hardly 1.5 month now… I have a 10K run on 12th Mar.. I wanted to ask you that currently i am able to jog 6 km in a steady pace, do i have to train 10 km while training as well? In one of the the video you mentioned abt tapering, so how to train in last 4-5 days from the d -day? Please do reply, it will be great help for me. I super excited and bit nervous for this run..
Hi, approximately how many hours before the actual race time should eat the pre race meal? Thanks!
Perfect timing! Training for my 1st half marathon at the moment so this will be perfect for non run days.
3 min into the video still haven’t talked about any exercise ♂️
This is utter bullshit.
Hey, certified strength and conditioning specialist here.
Why go to see what Olympians are doing if you aren’t an Olympic level athlete?
They win by a very small margin. Doing something that takes 15-30 mins post workout is probably completely unnecessary for most people and will take away from more important training time.
Static stretching is also not fully supported in the literature for runners and even elite coaches debate on its effect for high level runners.
It’s more important for beginners to just run. This video just tells you that you should do this without telling you how valuable it is, compared to what other things you could be doing, and it neglects the cost posed on the athlete
Great cool down Caroline. Nice, smooth and pleasant.. improves on the oncoming pains… i always feel great afterwards ⭐⭐⭐⭐
Thanks for this video very useful and feels great. So do you recommend doing these stretches straight after a run? Or can I first take a shower, eat and drink something, play with my phone a bit, and then stretch?
Thanks. Just the right length if time. That penultimate stretch is a bit aspirational for me at the moment.
this is my third time doing it after my long runs and i just love it! it focuses on the things that can be neglected, so recovery has been easier! would love to see more videos for runners and how to stay fit and ready for when race day comes!
The breathing exercise at the end is probably the only useful thing in this video that doesn’t take too much time and is actually worth doing. Putting yourself back into a parasympathetic state is probably the most effective worth while things you could do but hey let’s not talk about weighing the benefits.
Great stretches! Wondering if you have anything out there for tight achilles
Your not suppose to stretch after running when you are hot research proves this
Hi Shona! Thank you soooo much for this. This really helps! Can you please make more videos or provide more information to help runners keep their bodies healthy? A lot of us runners tend to get injuries in the IT Band, ankles, and shin’s.
I appreciate you girl!
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. ☕️♀️
These stretches are great! To be honest, the sound quality is distracting, though. I recommend recording outside or in a room with less echo next time.
This was great! I really like how Anna points out the relevance of each move to running/walking/hiking/overall fitness. Love me some Popsugaaaa
Absolutely loving all your videos right now! I’ve been weight training and doing yoga for years but only now am I noticing a real change in both my flexibility and strength so thank you
Just got done doing a jog, I had this video recently saved to do. I did it, it was not easy but I feel really good and would like more of this for after a tennis match and or a jog.:)
Anyone else see the ‘Orb’ at 3:39 spirits like running to ; )
I love your post run stretch videos! They are short sweet, informative and they really very helpful after a run!
Yesssssss finally something besides a dance workout! Can’t wait to do this one!
Does this also work if you are running a 7k? Hahah just kidding good video!
Thx for you tip even though im 11 im the fastest racer in the school and i attend a lot of race and thanks to you tips i finally got my wish come true which is to get a gold medal ❤
My mom cook it for me tbh
Actually vitamin d is made with a certain food mixing with the sun it creates vitamin d.
One of the most important things that I’d recommend for recovery is an ice bath.
I loved the modifications! That calf stretch was life changing!
Thank you SO MUCH! I have just started running again after having my 4th kid and my gluts/hip have been killing me. Your “pigeon” stretch has made me feel so much better. Thank you a million times over!
omg this is my first time stretching after I started working out again. i feel so good thank you!!
So helpful thank you!! I’ve been getting freaked out by how tight my hips have been since I’ve started to run. This seems like the key.. dat pigeon doe
Using this to beat my asthma and get fit.
Got up to a four hour run but broke my foot and starting over
My muscles still havent completely recovered after 2 weeks. So i m gonna start slowly again.
Just got done with a 14 mile run. This was a relief, nice work on the video
These stretches are AMAZING! I used to never stretch after I run, and my legs would be so sore the next day. Now, my legs feel loose and relaxed all the time!
This is great. Please do more pre-post-run videos, especially focusing on the stability work outs.
Thank you so much for this amazing Chanel! So helpful, specialy for people that are not able to go to gym!!
Just to echo everyone else Shona. This is really great stuff & I certainly benefit from doing this every week. More please.
Got a muscle catch on my left butt when is did the 1:22 stretch. And I was stuck in that position forever. Thanks a lot!
I can’t run now, but I enjoyed this anyway. Great for days I just want an easy, stort work-out.
What can I do, when I do the core exercises after the run than stretch?
How should we warm up for running, especially how should we prepare our knees? I feel a lot of tension on my knees, even tough I do strength training for my leg muscles besides running.
I’m sooo late to this video but I HAD to leave a comment to tell you that this is the absolute best yoga for runners video I’ve done! (recovering from runners knee and this helped loosen up/strengthen every area I needed) Belated Thank you!
Thank you for such a fantastic stretch session. You are so lovely and positive. X
Hey there I find that some of the stretches you offer after a run are a bit too extreme, you have to experiment and find out which ones suit you the best with the hamstring, calf and other muscle groups as long you find that out, you cannot go wrong with that.
I just got back into running and this sequence was perfect post run!!! The variations on pigeon were amazing and something I’ve never seen in a video before. Thanks Caroline!!!
Excellent. Next time move slower from one posture to another so it’s easy to follow. Cheers
Very helpfull… ♥♥…. Really gives a relief after run…. Thank u so much…….
Is this same for man women.. Reply pllz
This workout was tremendous. I did the kettlebell yesterday and am very sore. Wanted a nice recovery that wasn’t too intense, but wasn’t yoga. This was perfect. I still broke a slight sweat, but I feel refreshed and stretched
You wanna run far asf, learn to push your mind and push yourself until you can’t take another step. Works like a charm.
Really useful thanks guys, and for the warm up with activations vid also very useful. One thing I noticed though… Andy does not like that glute/hip pigeon stretch!
Caroline, you are the greatest!! You deserve to be a YouTube superstar! Thanks for the beautiful stretch!!
what type of veggies we can add which is easily available to us
Hi, thank you for the series, specially the warm up, I tended to skip that and take the first 5 minutes of the run as a warmup.
I noticed you peeled the cucumber for the smoothy, what a shame since the skin contains most of the nutritional value!
Cheers
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.
Thank you so much! I’m training for a marathon and this is the only after run stretch work out I do. It doesn’t matter how far I run… I am never sore the next day if I use this video:)
fuck im 25, 5’11, 156 lbs and i cant do any of these stretches.
These stretches are actually so helpful! I do it after every run:) Thanks Caroline!
Just tried the reactivation after a 10k. Very wobbly on the plank but feel good now.
Good video, I find that I have different results. I don’t eat before races at all, I much rather prefer running on an empty stomach. But I also eat Ketogenic so the high amounts of fat that I eat, sustain me for much longer (I usually eat once a day) I find that it makes a huge difference on longer distance runs. I guess it wouldn’t matter for a 10k but I’m training for ultra marathons so Carbs burn too quick and can’t sustain a few hours of running. Great video though. I think it will help a lot of people. Health is always subjective, what works for one person won’t necessarily work for others, so as with anything…people should experiment and find their comfort zones. Great vid
Please make some more videos like this! Also, I would love some more calf stretches!
Not sure what it is about the stretches in this workout but I’ve been coming to it for years! It really helps and I don’t get the next day or two-day ache as badly for it. Please don’t ever take it down:-). Even works better than some of your more recent ones (sorry). Thank you!
this was so good! think i’ll be doing it after every run from now on!
Was this video sponsored by New balance? everyone is wearing them in this videp
I use this video every time I run! It has really helped with the hip pain I used to get. So great! Thank you!
please make more videos like this, especially ones that are more concentrated on ankle, feet, and shin strength that we can do on daily bases.
Would you recommend doing this even if I only did a 30 minute run?
I read, “Do this after every run.” And I was like, “Ooo! A video about ice cream!”
As a 60 year old plagued by injuries i can only say what a good idea this is and i wish i’d started this 45 years ago!!
i did sign up for the remote run! so inspired by your videos! hoping run10feed10 will extend to other parts of the world like here in Asia.
Is a handful of almonds a reasonable alternative source of protein? Or is that too much fiber? (I’m thinking one banana and some almonds is a real quick meal)
I just want to say how amazing this is! I have been running for 5 weeks now and do this routine after every run. I am Currently injury free and not suffering the DOMS like I usually did. This has to be a must for any runner. This is one of the most intelligent set ups for runners stretches that I’ve come across in a long long time!! Thank you live free warrior.
Hi..if i want to replace the egg what should i use for breakfast!! i cant eat egg i have alregic
Just gave this a go post trail run in Portugal and it is ideal in releasing the tension built up from such a run feeling all loosey goosey! Thanks Shona!
I know this is an old video, but I still wanted to comment. Great stretches. I’m a mom of two trying to get back in shape and I started running again. My whole body is stiff. These stretches have my day so much better. Thank you.
just did it! amazing! thank you! one request: Could you do a yoga sequence to help menstrual pain? Feel like doing hip opening yoga sequences always helps me relax during the cramps… Thx!!!!
I was being a total couch potato all day (hello aunt flo!) and this came up in my recommendations. I’m SO GLAD that I did this. I feel so much better. You guys are the freaking best!
I am injured 4 a month and I’ll only have 2 weeks two get ready I can swim while I am injured will that help
Just started week 8 of my 3 runs a week. I recently started following some dynamic stretchs pre run and it has had a positive effect.
But i never stretch after a run. My hips, knees and top of my feet are always sore.
So im looking forward to trying these stretches after my next run.
Thank you for posting:-)
I hope you see my comment Shona. Because I wanna let you know that you are great. It’s beautiful you are in the world. Love
I was having a lot of soreness in my legs until I started doing these stretches after every run. I feel so much better now — thanks!
Help yourself and loose weight.the link is below with all program
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.
Love this video! I’ve just started running recently and love to do this afterwards. Would love a pre-run routine to wake up the body, activate glutes etc (I run first thing in the morning). Any chance you could do a 10-min run warm up routine for us?
Disappointing that I couldn’t follow along, I had to keep pausing the video to actually do the stretches it was very annoying.
Also where are the upper body stretches? What about arms, neck etc?
Mushrooms before the race? I would not recommend that. Takes forever to digest.
Really good presentation, guys! I like the way you incorporate proven stretching techniques with some of the muscle-memory drills that sprinters use, like the high-stepping & plank. As a competitive MD track runner in the 90s I used to do lots of stretching and drills religiously…but have failed to continue after my miling career finished. THANK YOU FOR THE TIPS!
[I won;t name-drop but a world-class runner I knew used to know did half an hour stretching before and after both runs of the day. Of course, being a FT athlete allowed him this luxury, so picking-up on your essential exercises is very welcome!]
While doing the runners knee the other knee which is contact to the mat hurts.
Great video! Would love more tips for runners and how to strengthen specifically for running. Thank you:-)
Another amazing yoga video <3 The toe and ankle stretches feel like torture, but it's for the good cause right... 😉
I have a suggestion/ request! I would LOVE to see a longer sequence (1hr?) class for non running days to build muscle/strengthening/stretching/elongating
One of the best yoga videos I have ever follow! I loooove it! This is my first time in your channel thanks so much! I hope you keep making videos
The first thing I do after a run is shower and slip into something comfortable….like a coma! 😉
Nutrition nutrition… Chocolate milk recovery after anything more than 90 minutes, or a really tough session!
I guess I should celebrate the fact runners are all different regarding personalities.
Who else came here after clicking the ad? Interesting though
Hey Shona, Just discoovered you during lockdown, i’ve been running more thanks to COVID and really needed mobility. In this workout there was a moment going into a side lunge and you had your full ankle on the ground and then bent all the way forward, i seem to get super stuck in my hips and ankles here, so will search more of your videos for hip/ankle/hamstring mobility. Are there any ‘series’ you could recommend for all of these, or is it best to just do 30-60 minutes every day/every other day to work on this?
Thank you so much. Highly great full to you and your channel. It’s helped me a lot.
Stretching makes no difference to reducing injuries. That’s scientific fact, research backs this up. However, stretching might still be positive for other reasons perhaps.
Shona, i am a 47 year old triathlete/ ironman and I want to thankyou as I have been doing your classes for the past 6 weeks and feel so much better for them, helping my many aches & pains with this wonderful sport, love your sessions keep it up
I’m so happy I found your channel. You cheer up my mornings! I’m consuming all your videos like crazy:D I haven’t run in a while because I really need to prepare my body for it (yet again). I only do yoga… every day, but that’s the only thing I do (sorry!) Can you make a video about how to prepare your body to go back to running? which muscles to strengthen, etc… Thank youuuuuuu
I just stumbled across this video looking for a new post-run stretch routine and I really love it! I’m going to be using this again for sure. Quick and efficient. Thank you!
I recently started running 3 miles a day I drop 30 pounds I’m still wanting to lose another 30 I run into your video you are awesome you made me feel like I can do anything thank you I feel so relaxed and so flexible thank you keep the videos coming I love
Shona I love you! This practise was absolutely perfect after two hours of tennis yesterday and not stretching afterwards (sorry!). I’m a 27 year-old yoga enthusiast who never comments on YouTube but I had to tell you, you’re a fabulous badass(-with-a-good-ass) in all ways and you totally inspire me. Have a beautiful day & thank you
What do you use instead of eggs in your pre-race meal if you’re vegan?
I love that you have this workout demonstrating lower impact exercises as well, thank you!
IM SO SORRY BUT IM NOT HEARD CLEAR SOUND, IM DIDNT FEEL FLOW
just started cross country and this video will be my go to “rest” day workout
Tried this for about 2 weeks instead of my normal routine. Went to put my shoes on for a run Monday morning and my back seized up. While laying in bed for 2 days I watched a Bob and Brad video ( physical therapists) and they stated that bending at the waist and twisting, as demonstrated to stretch your hammies in this video, was one of the worst things for your lower back. So I will be going back to my old routine
Just what I needed after my run today. Thanks so much. Absolutely amazing
Just found your channel after the run today, and I love it!! I love your voice, your explanation and music. And your glute exercise of course! Thank you and hope to see more of your videos!
I’ve done a lot of running in the past few years and suffered from shin splits which stopped me doing any exercise for 6 months. Recently I’ve also started hiking and carrying a lot of weight. I just want to commend you for this video, it’s the best targeted practice I’ve come across which seriously considers the effects of running and counteracts any issues with a particular focus on neglected muscle groups such as those around the ankles and shins. It’s only my second time trying it but I’m going to make it my daily practice for a few weeks. Well done and thank you for your work!
I go for a run after a run… and then I go for a run. I’m better than you all!
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.
Thank you so much Caroline, this is really helpful. I do it after every run.
Do NOT need salmon, almonds good….need:-chia seeds-big salads, mostly those inspired by Dr. J Fuhrman, and a Fuhrman-type dressing-No meat, salmon is not important and is long term harmful-nuts and seeds, nuts and seeds-chia seeds-pumpkin seeds-Hemp seeds-bean burgers homemade, not store vegan crap-mushroomsbean or edamame pastas-limit to no alcohol-berries, oatmeal, Ezekiel toast before run
Thanks for this routine. I never really know what to do except some calf stretches. Will give this a go after my next run.
Just have to throw you a thanks, my sis showed me your routine and I’ve done it post run for a year now
WOAH WAOH WAOH WAOH WOAH THERE KACEE/KACEY WHAT ARE YOU DOING THERE
17:07
You’d have to provide me with some decent data to convince me of any of this!
Can I use the same stretches for after cycling? Or are there better ones for that?
i eat potatoe ( Camote in our vernacular)
2 times a day as a meal. is this good?
Hello. You didn’t mention when we are supposed to eat after the meal. Thanks,
Nada más de verte Me duele todo el cuerpo no creo que pueda hacer tus ejercicios de yoga
Shona, do you have any workouts for hard-gainers? I burn fat just breathing so I avoid cardio like the plague as much as possible. Looking for an at-home muscle building workout for beginners with less focus on heart rate and fat burnjust makes me feel ill. Wanting to get strong but gain healthy muscle weight-Already eating super clean, organic in a caloric surplus daily. I burn that shit like Godzilla. Please help us little gals! lol
Hi Shona! More videos for leg day relief! Especially for those who lift, this was very soothing after my intense leg day workout. Much love xoxo:)
Ran 5 miles then walked 11 miles yesterday so this was just the right rest/ recovery session I needed today.
I totally loved it, thank you! Just in time after my 11k run. I’m quite flexible but I really felt the quads stretch on the floor
This was perfect! I could really feel every stretch. Short and sweet, thanks!
Hurrah, just what I’ve been waiting for. Thanks Shona, just been for a long run so this will be perfect for this evening!