Table of Contents:
Post-Run Deep Stretch Routine // Beginner Friendly Stretches To Use After A Run
Video taken from the channel: Zanna van Dijk
5 Minute Follow Along Post-Run Cooldown
Video taken from the channel: The Run Experience
Your Perfect Post-Run Stretch Routine
Video taken from the channel: Online Trainers Federation
Beginner Running Tips | How to Stretch After Your Run
Video taken from the channel: The Run Experience
15 Minute Runners Flexibility Routine (FOLLOW ALONG)
Video taken from the channel: Tom Merrick
Yoga for Runners / 9 Minute Post Run Stretch
Video taken from the channel: Karen Dubs
10-Minute Guided Stretching Routine for Runners
Video taken from the channel: Nicole Pearce
9 Essential Post-Run Stretches. Landing Zone Section Links. Home Workouts.Essential Post Run Yoga Stretches Downward Facing Dog. A yoga basic that hits most of the major running players: feet, calves, hamstrings and back.
Start Standing Forward Fold. This pose is great for relieving tension in the shoulders and lower back. It stretches the Low Lunge/Crescent Lunge.
Using a post-run routine in conjunction with the one you do a few times a week is the best way to maximize the effects of static stretching and receive the most benefits. 5 Must-Do Post-Run Stretches Now that you know the kind of stretches you should do after a run and why they’re beneficial, here are 5 post-run static stretches you should do.The Perfect Post-Run Routine in 20 Minutes Post-Run Strength Exercises. 5 minutes; Completing a few simple post-run strength exercises is a great way to stay strong and healthy during training.
These exercises are beneficial in building muscles that are key to preventing injury and improving your running performance over time.. Start out by completing just 5-10 reps of each strength.Essential Post-Run Stretches. Posted in: Fitness, Health. When you’re a runner, you know the absolute agony of what it feels like after a marathon, or even half a marathon.
However much you train, and however much you are ready, you’re always going to push yourself that much harder because you’re competing, and by the end of the race it.Here are eight essential stretches to do after a run to target your lower back, quads, hip flexors, and hamstrings. Related: After Running For 15 Years, I Made This Change and Finally Lost Weight.
9 Essential Post-Run Stretches. August 3, 2019 Post-run is a great time to stretch because your muscles will be warmed up. These stretches target particular areas that [ ] Read more > How many calories should I eat a day? March 5, 2019 When most of us think of calories, we think of how fattening a food is.
In dietary terms, calories are [ ].9 Essential Post-Run Stretches. Post-run is a great time to stretch because your muscles will be warmed up.
These stretches target particular areas that frequently get tight during and after running. Make them part of your post-run routine to help improve your flexibility and performance.9 minute quick and effective yoga-inspired post run stretch! Yoga and Self Care for Warriors Coaching at: https://flexiblewarrior.com/.
Explore meikovegan’s board “Post Run Stretches”, followed by 863 people on Pinterest. See more ideas about Exercise, Workout, Post run stretches. Post Run Stretches 9 Essential Stretches to Do After You Run. Improve your flexibility with these post-run stretches.
Stretching your arms and legs after a run relieves tightness in.How to use this list: Each of the post-run stretches below (except Chest Stretch) is demonstrated by Jess Movold, Runner’s World+ run coach. Ramsey recommends doing each in a dynamic manner.9 Essential Post-Run Stretches. Vinyasa Yoga Sanftes Yoga Sup Yoga Ashtanga Yoga Yoga Moves Yoga Exercises Yoga Workouts Quick Workouts Pilates Yoga.
Cool Down, Stretch Out: The Postrun Yoga Sequence You Need. After a tough run, this yoga sequence is the perfect way to cool down. By targeting the legs, lower back, and hips, these poses stretch.Explore catma16’s board “Post run stretches” on Pinterest.
See more ideas about Yoga stretches, Exercise, Excercise.Essential Post-Workout Stretches Do These 6 Essential Stretches After Every Run. November 5, 2017 by Jenny Sugar.
7.7K Shares After an intense run.Visit the post for more. Stretching exercises prevent after stretching exercise stretching exercise av styles textured all stretching.
List of related literature:
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| from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from The Essential Guide to Fitness |
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| from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body |
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| from Public Services (uniformed) |
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| from Stretching Anatomy |
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| from Green’s Operative Hand Surgery E-Book: Expert Consult: Online and Print |
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| from Anatomy Trains E-Book: Myofascial Meridians for Manual Therapists and Movement Professionals |
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| from 250 Cases in Clinical Medicine E-Book |
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| from The Lazy Girl’s Guide to Being Fit |
299 comments
Some looked very similar to stretches I’ve done in Pilates class previously. Hopefully as good for walking as they are for running.
Thank you for all of your videos, especially this one, which I have done after every run for the past 6 months and swear by it. Thank you too for introducing me to Maria’s Yoga. I’ve introduced her cool down after yours and feel great, so a big thanks to you guys and Maria. Keep up the good work Holly, Nate and team ��
I started doing the first exercice and everyone started staring at me… I mean I don’t blame them I looked like I was peeing with my pants on lmao
This is the BEST post running stretch routine. I’ve been using it for the past few weeks and I LOVE it…my legs would be dead without it lol I just sent it to my Dad who just started running again!
Ran 11 miles yesterday morning and this was so helpful to combat the tightness! Thank you!
I used this follow along a couple of years ago and found it again today because it is my favorite runners stretch video! I love this video and your voiceovers make it all the better. Thank you Nicole!
Very cool. I am running a 5k in Boston 2 days before the marathon, I am not running the marathon,:), like your channel a lot.
Just beginning to do this as a Triathlete with very tight hips and can already feel the benefit, so thank you.
Note to self: find an even more beginner stretch video cause I can’t even do downward dog with my feet flat
Awesome tips! I just subscribed! Would love to be youtube friends.
This has made such a difference I hate stretching normally!
Perfect and straight to the point with a great post stretch routine! Made all the difference for me today!
Great video. I can really feel how tight I am in certain areas! Will keep doing these stretches to get more flexibility!
This video is great! It’s targeting the muscles that’s been giving me a hard time while running. I didn’t used to stretch but will do so now
Brilliant..thank you….do you have any advice on stretches for my Achilles as I do struggle with them…many thanks
Far better than many other videos around! These are real deep stretches, give them a try and you will definitely notice the difference! Thanks a lot!
Thanks for this. It’s my first time stretching like this and I’m a little bigger so a little uncomfortable but I want to start running so I have to stretch. Thanks again.
Hi, when I am running I get pain in my left shoulder? What am I doing wrong? Also my left foot was hurting yesterday, probably because I had to stand 9 hours long at work. Was it stupid for me to go running today? My left foot is hurting a bit.
I wish I didn’t have to sit down for this its not always possible
Thanks Dave for the stretch break. A few women in our office take stretch breaks daily and we really enjoyed your video.
Really enjoyed this thanks. Hurts like hell but I guess that’s the point! ��
Currently writing this comment from the yoga matthank you for leading the stretch!!!! I have saved your video in my favorites!
Thanks so much for your great channel! Coming back from a four-part shoulder fracture & your channel is just the ticket������!
Tom, I love your video and do them religiously pre run. Do you have or recommend what stretches to do post run? Thank you
Hi Nicole I cannot thank you enough for your video post. Last month I was having a strange case of tendinitis on my left leg, which made running a very uncomfortable experience. I tried anything and everything available only to get partial relief and pain recurrence………….!!!!!!!Until I found your video!!!!!!! I did your stretching session and immediately noticed a great relief & my legs felt so great like before the tendinitis case, so I went for a 5K run and I was 95% pain free!!! Thanks again & you have a new subscriber:)
This is the best runner’s stretching video! Every stretch felt absolutely amazing!
Here I am again…but this time I just finished my first half marathon! Thanks for helping me cool down properly throughout my training!
Awesome combination of stretches! Hit all the major tight spots. Even though I COULD do these on my own, I won’t, so I definitely will be back again and again and…
I came here for IT band relief and to unlock my “Tin Man” (before he meets Dorothy) hips.
Very helpful & love the way you explained. Thank you & stay healthy ����
It’s crazy how doing this yesterday damn near killed, but today was only slightly less hard!
Absolutely Love this video it targeted all my trouble areas when I go on my runs ugh life saver ��
I would love if you could do a video for skaters. Particularly, I roller skate. But I also run and I feel like running and skating use a lot of the same muscles.
1:07 Hip Flexor Lunge
2:56 Hip Flexor + Quad Stretch
5:04 Kneeling Hamstring + Calf
8:33 Pigeon Pose
11:49 Pigeon + Quad Stretch
I like these a lot this is my first stretch for running video I have watched and much like others I find your instructions and steady movements great
Nicely explained I’m a beginner, trying to make these my daily stretches, but I have very tight/short hamstrings:)
Out of all the stretching videos I’ve attempted, this one is by far the most helpful. Timing is great, stretches are simple to follow yet very effective. Thank you!
I’ve olnly been doing this for a week and I can already see improvements in my hamstrings flexibility. Very helpful for my long runs! ��
Amazing! I had to adjust a few things since I’m in the office but it was great! I feel awesome.:)
This was so easy to understand and it was a great stretch routine! Thank you!
I just did your stretching workout and i loved it! Keep it up 😉
the soccer stretch does nothing for me. I just don’t feel anything. And I’m as stiff as a block of wood. It’s not because I’m flexible.
I do some variation of all of these, actually, so I love this guided approach. With the hip flexor stretch, after holding it, I enjoy sitting back on my back heel, straightening the front leg and getting another good stretch in that front leg, even moving it back and forward a couple of times before finishing in the hip flexor stretch again.
using this routine after my first marathon! loving the figure 8 stretch w foot to side!
2:09 “Enhale then reach further”?? It had to be “INHALE THAN reach further”.Thank you for video.By the way I didn’t mean to be a smart mouth
How soon post run do you recommend doing this? I always do Kurt’s couch stretch too! Thanks again for being such a great resource!
I just started running, but I have always wanted to. I never knew I loved it so much until I tried it. Now I can’t go without it. It’s so….energizing
Also, I find myself getting nauseous after a run…any tips?
Hope u are still doing youtube videos. This was very helpful!
Excellent cooldown
Just started running because the schools are closed now
Love this channel
I have been struggling to find a post-run stretching video that I love. This is great! Thank you.
Good time to say thanks for this video after playing it for 100 times! Thanks Karen for it!
I am doing this every night and I don’t have restless legs anymore. Thanks!you rock
My go to post ride stretching video. 7 mins, scrub and chill.
This was awesome! I really dislike stretching but i’ve finally accepted the importance of it. This was such a good way to ease back into it especially after a run. Love it!
this has literally saved my legs from falling off multiple times you deserve the Medal of Honor lol
Thanks for a perfect stretch guide for post run! Namaste from india��
I liked this video 11 years ago:) glad to see you’re still super fit, active and healthy in your latest videos. Lots of life has happened in 11 years, people:) love all y’all
I’ve found great handbook on Unflexal page. Good solutions for everyone I think
LOVE THIS ROUTINE, thank you so much for such a short yet effective video it really does help me never skip the stretching
My muscles feel so good after this. Tension released, Its making me more flexible as well!! On my way to doing splits lol
Wow! i just recovered from shin splints and have gotten back into running (day 1 of c25k to get back into things) and I can notice a massive difference having done this after my run. I think I see why I got injured in the first place…
Thanks so much for this video. I finish my walks and runs with it so I’m not sure how many times I’ve watched it. It helped relieve my back pain!
I’ve decided to run every other day, and I watch this video after every run. It works really well! I am much less tight the next run. I also add the calf stretch against the wall, and sitting on the floor reaching for my toes along with the stretches on the video. Happy running everyone!��
That felt amazing…when I finished. Little hard on my bum knee. Definitely saved to favorites.
Thank you so much! Iv recently started running after years and was thinking of giving up because of all the aches and pains �� feel great after these
Thanks, this really helps me feel balanced after a run. Same here I’ve watched this video over 100 times! Perfect bite-sized stretch
Just found this and used it today before a run. Felt great during the run. Excellent job with both the routine and the video!
Great video! I was like, wow this is so easy… until I got to the king pigeon part. Feels amazing though.
Just finished my first real run after months of struggling with an injury that still bugz me, but it is getting better. Today I proclaimed that I am a total newbie again and did all the beginner instructions from you guys, from technique for beginners, your follow along warm-up as well as this cool-down after my 30min run. Feels great! Thank you so much for your constant effort to help us get better in running and health and fitness in general. You guys rock! Greetings from Bosnia and Herzegovina!:)
Really good, thank you. I’ve never been able to take my foot up like that in pigeon, but I could do it at the end of this!
excellent thanks. I am doing the 75 hard challenge so I cannot afford to injure myself, stretching is crucial if I wanna be able to maintain two workouts a day
Hello Tom,
Could you perhaps put up or direct me to a video for runners knee injury (PFMS)?
this might be a really dumb question but is stretching like 20 min after your run still as effective? Because I always want to shower first lol
I’ve been coming back to this video since it came out. 1 Million Views
That’s amazing
Wow I like how these were easy to do and they felt so good after my run.
Finally running again without a pain in the knee. thank you <3
It became my daily routine:)
This is a great runners strech workout! I love it a lot and I run all the time great way as a comeback!
Are you a school teacher, because your giving off that school teacher vibe��
Really the session is very nice and helpful. Great work dear.
I think this might just change my life! Always skip stretching / cool down and my hamstrings are so tight BUT loved this sequence and will definitely be doing it again! Thank you for sharing.
Thanks, this really helped stretch out my IT (which I have been having issues with lately)
Had I saw you when I was biking, I would have totally joined ���� yoga in nature is something I definitely have to try
Wow she is so damn beautiful! Total fucking hottie, I wonder if she likes younger guys lol
Thank you so much I think I would have been paralysed without this. The whole flow you incouperate is excellent, great work
Even after all these years this is still my favorite post run stretch video.
Great stretch! Can’t wait to see my flexibility increase during my runs
Would you do a 5 min walk before doing this cool down?
A great video, thanks Holly
I am super thankful for these videos. You guys have helped me massively along my weight loss/lifestyle change journey. A year ago, I could hardly jog for 1-2 mins without gasping for air. Just in the month of March alone, I ran over 100km and am absolutely in the best shape of my life. Thanks for the help along the way:)
The pidgeon stretch is one of my favourite positions. I’ll lay flat out across my leg. Arms outstretched in front of me. I find it, I know this sounds weird, a really relaxing pose. But yes, fantastic cool down Holly
I’ve been stretching wrong my whole life. This is the JAM my legs are blessing you! Thanks:D
It appears i’m pretty late in discovering this video but thanks a lot for posting Karen! I’ve been looking for a good pos-run stretch and this is by far the best and feels great after and easy to remember! I’ll be doing the splits in no time:)
This is a fantastic regime. Works generally for cyclists and runners. Released tension in my calves, resolved ankle pain that had been niggling me. Thanks mate. Now I have to do this at least once a day
This is still the best post run video i have found. I’ve been searching for one thats a bit longer (15mins) but nothing compares to this. Best post run video out there.
Thank you
This helps me a lot
More faster recovery after running
����
Amazing exercises. The only ones that stop me feeling pain after my run and which prevent injury for me. Thank you!
Thank you so much, Tom! This is the best set of exercises I’ve ever found to keep my tight hips and damaged ligaments free and mobile.
Thank you Karen for this video. Just what I needed after my run. Namaste XX
bit niche, but I’d love an Archery follow-along stretch
I find it particularly hard to stretch the rhomboids and they get really tight.
I attained enlightenment after that pigeon pose. Also thanks to that sofa back there with faces on it
If you can’t reach your foot behind you in the hip flexor stretch, what’s an alternative or way to improve this?
I know this video is 10 years old, but it’s really helpful. Perfect post-run stretch. Thank you!
Hi Tom! I love this runner’s stretch. Can you please do some stretching for Tennis and Badminton players too? Thank you! ��
Do you have a basketball stretching routine? Maybe it’s similar to this but with more calf work idk
SOOOO helpful! Thanks dude! My entire muscular system thanks you
My coach recommends the sumilat stretches too, guided one like yours helps a lot. Would like a longer ones too for runner. Let me know if you have one.
Thank you
Just amazing! its simple, direct and very effective. Not a personal marketing blog but a real community benefit video:)
Big fan of all of these follow along routines! Clear and calm with no unnecessary chat perfect! Thanks Tom. Regularly use the overhead shoulder mobility and other follow along flexibility and mobility videos for tennis warm ups and cool downs would be awesome to have a tennis focused routine if ever you have time ����
Please do a routine for basketball! Could also be applied to other sports like football, volleyball, frisbee any sport that is alot of short sprints and pounding on your knees and hips.
THANK YOU SO MUCH I’ve been struggling w tightness in my lower back/ right hip/leg now it’s in my left glute/hamstring and right foot! So random, yet all connected and all stretching in your video thank you from a super inpatient runner
Just did the whole routine. Feels fantastic even now in the evening when I ran in the morning. I’ve been doing some pretty ineffective stretching before bed, and I think this might be the routine I’ve been looking for.
I’m a 13 year old long distance runner and I think this is great to relieve tension in the muscles
Imma start running for the first time in a week. It’s been busy at work. Normally I get in at least four work out days, so I’m going to need to stretch.
Awesome stretching video, do it everyday,! I run, bike & weight train……my hips and hams never felt better. Thank you:)
This is a really great workout, one of my fave’s from Tom! Thanks for taking the time to put it together and post it! Awesome!
This is great!! Thanks, Dave! This, along with the Karen Dubs video are 2 of the best out there! I will def keep coming back to this one. Pigeon Pose is life!!!
Does this guy have a stretch routine specific for soccer/futbol players?
I enjoy the stretching. Would you mind sharing the stretching for tennis player? Thanks
My fave part is when he says “and that’s basically it guys”���� no kidding it’s a great routine but v painful
This was a great way to start my morning! I’m looking forward to trying more of your videos soon.
Really nice, thanks… I run and was doing every day the squat follow along in one day and the hamstring in the other. Today i found this one for runner… Nice
I am a 40 year old who just finally started exercising. I have been doing an almost 2 mile jog every day. This cool-down routine I can tell will be a great help with my tight leg muscles. Thanks for a video that even beginners can do.
Why is the beginners post-run stretch so completely different from the regular cool-down video? It has dynamic stretches instead of static, and doesn’t even require getting on the ground?
Hi Tom, would be great, if you would prepare some stretch routine for mountainbikers. It is much different from the road cycling, as we tend to go up pedaling and then drop down standing. Whole body works as a suspension and you don’t need just legs, but arms, core, back, etc. I didn’t find this kind of video. Of course we can stretch other ways, but would be nice if someone would put a bit of thinking in MTB specific body movement:)
Could you do Rugby Union? It’s such a high contact sport I’m struggling to find a follow along that hits on all the muscles.
Good video, but please try to speak less. It’s a bit annoying and wastes too much time.
I only skimmed the research so open to being corrected but it seems like you only need to worry about being too flexible if you’re a competitive runner, any amateur can get as flexible as they like it just might make them slightly slower.
Training as cautiously and healthy as possible this marathon and this is exactly what i needed to address my problem areas. Feel better already and its the perfect time length. Thank you!
hey Zanna my good friend recently told me about your page during a discussion about something I was working on, I am going to shoot you an email to your personal email with a lot more information, btw I lovee your content, its bombbb, the email should be from “dele from prepfit”
Great stretches. I like that this is a short video, well executed and explained. Thank you
Does it matter if during the squat, my heels don’t touch the ground?
Can you do a follow on stretching routine for karate I would love that I get really tight hips a lot and hamstrings, also your videos are brilliant!
Awesome stuff!
I’d send you so Of my favorite stretches but I’m not sure of the name/if they have a name lol
Thank you, Zanna! I do your deep stretching routine every morning, and I was hoping you would post another one! I don’t run, but my focus with my training is my legs and glutes. I can’t wait to see if there are new stretches I can incorporate into my life! You’re the best, I love you so much! I can’t believe I missed this for 2 days!
god dam, you are crazy beautiful, but next time please get good audio
Hi Tom, would you advise this prior to playing football? If something different, could you provide a routine? Thanks!
thx Tom. that pretzel like stretch is just too much…a more simple glute stretch required imo. thx.
Please can you do a routine for rugby players, there is nothing out there for us
Absolutely fantastic, this is helping me a lot on my 30 days run challenge ����
You have a girlfriend? I assumed you were gay because of your feminine physique. My bad.
Dude thanks for this I felt amazing after my run and workout after this video thanks ��
Just a reminder for the beginners, don’t forget to stretch both sides XD
Tom been following for a bit now. Been amazing. Any follow along for golfers???
Hi Karen, it was very nice exercise!!! I felt stretching good. Thank you.
Boxing flexibility-mobility would be mega interesting! Shout outs Tom!!
Dude thanks so much. I’m always looking for good running stretches because I run at least 5 days a week and my legs always get so tight all over. As well as hip flexors. Thanks for this! Much appreciated!!
Ahh thank you for this! Novice runner here but this is what I needed after my run today ☺️ will be using this from now on!
Holy shit! I just did this and I feel amazing, it was worth the pain! Thanks!
My legs actually feel amazing rn, I didnt do running but the elliptical, though lol ��
Hey Karen, I’ve been rocking these stretches since 2009 and sometimes recommend this vid to other people. Thanks for the Great video!
How do I stretch my feet!? I always feel that my feet muscles get sooo tight when I run
I really appreciated this guided stretch routine. I feel so much better post-run. Stretching is often underestimated and SO important. Thank you so much!
Great Videos Tom keep them coming!!! How many times a week should I do this? Im a runner myself and can see the benefits from this.
Just did the post jogging stretches and it was great, thanks!
Every time I do this follow-along, I want to like this video. But unfotunately I already did the first time and you cant like more than once!
Great video that I use after my runs. Former military and new follower/subscriber, I use your guys page and videos to help me get ready for a police academy hopefully next year!!
I like how you didn’t put music because I was able to put my own. Awesome video, super relaxing (:
I’m sure the best workouts instruction is on Unflexal page. I just love it!
Kindly prepare routines it would benefit us all as well good for your chennel, so we watch every day!!
Definitely the best post-run stretching vid I’ve seen so far, cheers!
I like how the guy at 1:27 is like “Nope I’m outta here” and jumps over a ditch
the streches are perfect but the breathing ruins it for me.. im going to do it without the breathing
Had one of my toughest runs today, hurting everywhere and I just collapsed onto my loving room floor. I just found this video and tried all the moves on both sides… my goodness! Almost all of the tightness is gone and I feel A LOT better. Thank you folks for tips like these. You have no idea how many of us you’re helping out.
Most are yogasanas…Bhujangasana, vajrasana and shashankasana. Yoga is mother of all exercises
I randomly came across this video after my run and you taught me business at GCI in grade 9! such a small world
increased my mileage a bit too fast after taking time off for sickness and shin splints and am trying to avoid any more injury… hoping this will help
I like this stretches but it is difficult follow along because only one side is done.
Just started running at 41. Have my first 5k in a few weeks. Love the video. Thanks ☀️
I tend to find my lower back gets quite sore from running. Do you have any stretches that would target the lower back?
This video was super helpful for me. I just started to get back into running and stretching is my biggest downfall. I don’t know why but I just can’t remember to add it to my daily routine. I’ve gotten a little better especially with videos like this to help me out. Plus I have a mini routine after a run that includes, a full stretching video like this one, a nice hot shower, hydration, hydration, hydration and then I notice my feet get pretty sore no matter how much stretching I do so I try to use some Absorbine Jr. to get my feet feeling back to normal again
Just found the channel today, thank you!
Wish I had this resource years ago before the injuries.
Healed up substantially now, I look forward to training with you.
Cheers!
Just signed up and found this video. Great post stretch. Thank you for explaining the breathing. I’ve been athletic for a very long time, but never got the most of our stretching because of the lack of breathing.
On the downward dog I can’t get hands and feet flat. Going to take up yoga. So inflexible
Thanks a lot for your great work. I like your channel and following
I really struggled with these stretches. I’m a plus size runner and my body just won’t do most of those seated down stretches. The only one I could do was the downward dog. Please create another video that’s plus-size friendly. Thanks
Thank you for your tips! They really help me improving my running! I turned from “I hate running” to “I just can’t stop”
Wooooow that was good. Got rid of so much tightness! I went from hardly being able to walk to totally fine! Thank you so much!
Love it!! Just getting back into running and need the tips for the newbie. Any other post run stretches for non-limber people @therunexperience? �� Haha
Thanks. Just shared it with two of my running friends. I’m on day two of running again. Was so stiff. This helped a ton. ����
Nice setting, everything very understandable and clearly visible and your video. Thank you very much!
Thank you for this! I am able to continue running thanks to these work outs!!!! I appreciate how precise and detailed you are. I now have 2 weeks following this routine after my runs (4-7 per week) and wow what a difference/improvement. Thank you!
IS THAT THE BRIDGE WHERE PENN BADLEY TRIED TO KILL SHAY MITCHELL ON “YOU”??
What kind of adjustment would you recommend if I can’t get my heels to touch the ground on that downward dog? Thanks!
Something so hot about a pretty woman taking off her shoes and socks
I’m in 8th grade and run track. These videos have been so helpful and have really improved my running!
I’m not a beginner but as always you’re videos are great and very helpful. thanks for taking the time to post this.
I’ve been doing this since you posted, I’m feeling much better after my runs. Keep posting!
What if you are not even flexible enough for some of these positions?
I have worked my way up to being fairly flexible, but one thing the people here on YouTube never stretch out is the calves. Since I have started running they have been my achilles heel, no pun intended. This is the best/perfect video for hitting all the sore spots. Add in 5 min of foam rolling before and after, your golden!
I have used your video for about a week and I notice a huge difference in my form and longevity. Not to mention just feeling better all around.
Nice and clear instructions, so clear that it can be done without needing to see the video. Thanks!
Hey all! Thanks SO MUCH for continuing to use and watch my original post run stretch! I have since made a Post Run Stretch playlist. Better sound quality! Please comment, like & share so I can grow and film more. Thanks for your support!
Yoga for Runners playlist: https://www.youtube.com/playlist?list=PLkoZw7tf-nU5KsxR7kJtRyQQ51kK46mEs
it’s so weird seeing comments that say ‘10 years ago’ above them. like,,,
Well, all of those are yoga posture. Specially that ” upward dog ” is known as Surya namaskar.
I wish i could give you a like each time i rewatch this video! Thank you!
Reply with email address for running gear discount store credit ��
“you only need to hold it for about 30 seconds c:” Proceeds to destroy the nervous system existing in my calf by holding hamstring stretch for a solid minute or more from 5:16 7:08, I trusted you. 30 seconds my behind.
in all seriousness good video.
That really makes a difference, been suffering from itbs it really does help a lot. Thank you
Gonna try following along with the warm up and this cool down vid tomorrow.
I’m new to running and to old to just sit down and stop afterward without stretched muscle injury. Don’t get me wrong these stretches are hard and I do t look forward to doing them, but I have had no trouble with stretch injury since doing these warm down moves.
I have been changing up my run game packing on about 20 miles a week and I have been unable to get a good enough static stretch on my own, this video has improved my life dramatically. Really relieving weeks worth of running tense. Thanks so much!
I would love it if this were more of a “Follow Along” but what about arms? Shoulders? Chest? Back? Neck? I feel like those things get tight for me after running too. �� ��
Fantastic stretch routine! I do it daily and it is helping a lot. Thank you!!
this was sooo good after treadmill today! this is going to be my go to cool down, thanks so much ☺
Many thanks for this, just found the video and I thinks it’s a great routine to follow. Please keep the content coming!:)
Wow!! Just wow! My body felt that �� thank you so much for the vid
Thanks for this Tom, having discovered it recently, it’s been very helpful after running long distances. Keep up the good videos, have subscribed:)
Fantastic progressive stretch! I could really tell the day AFTER my run and doing your stretch routine that my body was totally less “tight” than before. I feel wonderful:-)
Several people complained about him talking too much. For those of us that are brand new to this, all those different directions and details are super helpful!
This is so helpful thank you! Is it best to do these stretches before or after a run? I keep having terribly tight calves which is really restricting my progress for training but this really hit the spot!
I used this video after every run when I first got serious in 2013 still coming back to it 7 years later, thank you Karen, this rules!
great video! Didn’t feel rushed at all and my legs feel way better
I LOVED this!! This was a perfect much needed stretch after my run! Thank you!
Thank you so much..finally found a video that actually stretches the muscles that need to be��
You DON’T talk too much Dave. Pointing out the area to focus most on is a huge part of the success of a stretch (or weighlift, etc.). So giving me a muscle to concentrate on while I’m in so much pain (haha) is a good distraction. Great stretches; something I’ve never focused on after running 5 miles but I now think I need to at 54yrs. old.!!
Thank you so much, this routine helped me get painfree. Now i can run again!
This has been the most challenging stretch I’ve ever done. Just ran five miles. My muscles were as tight as ever and now they’re so much better! Thank you!
Sir! You are a saint! Thanks for the video. It made a big difference. Thanks Brother!
Been running a lot recently. This hit all of the spots in my legs and lower back that have been killing me. Never been much of the stretching-type, but this routine may have converted me. Much obliged for the good advice.
Thank you! I started running every day because of the break from school, and without stretching, I injured my calves pretty quickly. I had to take a few days off, but now that I’m back into it, my calves already feel better after this stretch!
I felt that it was like 5 minutes but at the same time I felt that it was like 3 hours
You saved my calves! They’re always so sore after workout, I could never stretch them enough. But this time I tried this routine and BAM there’s no pain <3
Pulled a muscle trying to do the second stretch �� how do I relieve this pain??
Did this after my first run this year really grearæt stretches! Defenitely coming back to this one after my run next week! (If the snow stays away that is!)
Excellent and every runner and Cyclist should finish their workout with this and it will prevent your all injuries Thanks a lot
Loved this! Especially because recently all of a sudden I’ve been into running, which I hated and thought was too painful for years. This stretch feels so good after a run!
Lifesaver! My legs felt very stiff after an 11 mile run today, the third stretch is my favorite!
Thank you! One of the best stretch routines for me after high intensity runs.
I really love this set of stretches after my run. Now I watch all of Karen Dubbs’ videos.
wonderful regime of stretches, awesome video, please add stretches for other muscle groups
Make a stretching rutine for kickboxers. To help kick high up. Like round house kicks to the head.
I can’t do that pretzel position, I can’t even get close, what other position can I do instead for a similar stretch?
This is fantastic, thank you! Had a bit of residual DOMS, just recently started up running again. Guess all I needed was a good proper stretch! Definitely guilty of previously just doing the quick stretches you mentioned early on. Thank you for this:)
I like that he’s down to earth and not try too hard to be a fitness celebrity. It probably works to his benefit! Wish I could be so Canadian and cool!
Awesome video! A lot of runs leave my legs and hips feeling tight, these stretches really helped. Got a really good stretch, and feeling super relaxed and limber! \(*o*)/
I did the second stretch wrong, and I pulled a muscle in my thigh. I am in so much pain. It’s still a great video though; I’m just dumb.
This was a great comprehensive stretch for after my run. Thanks!
Hi Tom. Thanks for video. What is the main purpose of tucking the chin while doing the hamstring floss? What are the main cues when doing this and what should I be feeling? Many thanks Andrew
that last stretch is hard! & I didnt skip any steps haha working my way up ��
Wow he makes it look so easy. I can’t reach to grab my toes or feet yet ��
I loveeeee this stretching routine. I literally feel the tight muscles stretching after every run. Thanks
That pigeon position is madness. Awesome video. I really enjoyed. Thank you.
I love this! I have been doing these stretches after every run and no longer have hip pain. I can finally go on a long car ride without pain in my right leg. It was horrible. Thank you!
Great cooldown after a run. Gets me ready to go for my next run in a jiffy. Thanks holly, much appreciated!!
I’m your build but considerably older. I’ve just started running and I’m experiencing frequent pain in the left IT band. This routine is…serious…but I’m definitely going to be doing this on a daily basis to see what change I can bring about. Well done outstanding stuff!
What a find! You’re a great teacher. Can’t wait to run again and do this.. Thanks!
This stretch routine finally released my tight hip flexors and glutes. Enjoying my runs again!
Love, love, love this stretch. Helps me ready for the next run/walk.
When we switched to the other side on the pigeon stretch damnnnn I didn’t actually know how knotted I was it felt amazing thank you!
Thank you very much!! I’ve done this series about a dozen times and it does the trick! Very appreciative of this comprehensive leg stretch!
what about calming breathing down after intense workout like zukka light zwow6? youre talking bit fast you out of breath?
I am trying to loose weight, do you recommend I do strength excercises along with running? Or HIIT workouts along with running?
I started running with your interval videos, I love it! I am a beginner runner, so all your videos have helped me a great deal, thanks!!
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Good stretches, but that looks really uncomfortable on the concrete! Maybe use a mat….?
I should be doing this after every run which I used to do but I go lazy or short of time after run so I just walk off the the warm down instead
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Just started running again like I did in my 20’s, doing a mile a day. I’ve been doing yoga the last couple of years so I appreciate these stretches and a quick session post run. Thanks!
Love the cool down… I being experiencing a extremely tight sensation in the back of my right calf, what can I do to improve it?thanks a lot in advance ��
Am i the only one who can’t do this? With the pidgeon stretch i can’t put my leg straight to the back and put my leg under me.�� i’m just not flexible at all and can’t even touch my toes.
This is a very nice cooldown exercise. It really frees up the all stretched muscles. Thank you very much.
Not beginner friendly and just made me confused because I could barely get into first position. Skipped video, sorry
Brilliant! Thank you so much for creating this. It made a huge difference.
This and the warm up video are my go to anytime I run now. There’s something really encouraging about the instructors attitude. Thanks so much:)
Thank you so so much, I’ve started to incorporate these warm downs and warm ups into my free running and it’s doing wonders! Thank you from the bottom of my joint pain ��
Hi Coach Holly. Just wanted to say huge thanks for your videos. I’d been having knee and ankle problems, probably because I wasn’t warming up/down properly. I started using your videos religiously and feel so much better. My performance has improved as well as my issues. Thank you! X
Since I do your stretch the pian in my calf vanish ���������� thank you from my heart �� you are helping me to be a good runner without injuries ��������������������
This has been my go to stretching routine for years! Love it!
Had a great warm up and cool down with you thank you! It really helped lol
Nice routine; I skipped the last two and replaced it with an alternate foot downward dog for a better calf stretch. Thanks!
Exemplary instruction will be coming to this video after every run
Thank you for this! I’m just getting back into running after injuries.
Is it possible you could do a basketball / jumping stretch/flexibility workout?
I don’t understand how I am supposed to do that ”sit into squat position” with relaxed muscles. All my leg muscles are screaming at me when I do that and I can’t hold it longer than 30 seconds.
It’s the best Stretch I’ve done so far
It really calms all my legs muscles after hitting miles
I’m completely satisfied with this Stretch
ThankU so much for uploading this video, my problems got resolved now.
Just finished a 10 mile run and I’ve been very sore lately in my legs. I tried out this stretch and automatically felt much better! I will be doing this stretching routine after all of my runs in the future thank you so much
there are many post streching videos in your channel and i’m just confused which one to follow
I can’t thank you guys enough for the tips and exercises you share for runners like me.. I’m just starting with running but I already ran my first 5k in Dubai Run last month in 45minutes.. I know it’s kinda slow but it was so inspiring. I love this channel so much.
Hello Coach Holly. I’m new to the sport and wanted to know if have any tips on how to do the pigeon stretch if you difficulty bending or don’t have the flexibility on your legs to bend inwardly? Any easier modification?
Hi, Tom. Thanks for the video. I’m not a runner but I thought this routine would be helpful to loosen up my legs, hamstring and lower back. I also have a couple of herniated discs and deal with some lower back pain every day. After a couple of weeks of doing these stretches, my lower back doesn’t bother me as much. I do take it easy with certain stretches so I don’t push the routine beyond what I’m capable of. Keep up the good work. It’s very much appreciated.
Thanks this was a good cool down, despite me struggling to get into any of the positions! I will try to do it more often and hopefully improve flexibility. I’d be interested in any videos covering calf and ankle mobility as I know that’s really limiting my running. Thanks!
I like the juxtaposition in this video.
On the left You have the Iron chain leading into the suspension bridge in the background, Strong, you can depend on it, trust it. it’s got you…
Then you have the Sea on the right, more fluid, more dynamic but a force of nature and just as powerful.
Then you have our girl Holly in between the two…. combining the strength of the steel and fluid power and grace of the ocean.
very symbolic.
Just finished my second attempt at running and I forgot to stretch at the end. WOW these stretches did wonders for my legs �� I was so tight after and this really loosened me up. Keep up the great work and I love this channel
If you don’t have the flexibility to do the pigeon stretch with your back leg straight, would it be a better modification to do it with a bent knee, or to do it with a straight leg while holding yourself up off the ground?
1. Squat Hold
2. Downward/Upward Dog
3. Pigeon Stretch
4. Child’s Pose
No kidding! I groan all the way through, all the while singing to myself ���� “hurts so good ���� great routine thank you!
Hey, you guys might want to fix the first link in the description.:) got your program too!
I used this marathon training “Zοrοtοn Axy” (Google it) in my half marathon training, and just used 6 weeks of the schedule provided, and ran a PR! I am currently using it for my marathon training program, and am running much better training runs as compared to past marathon training. I ran another half during my marathon training program, and set another PR..
Those were some really good combo stretches.. Thanks a lot man! ��
Thank you for this nice routine it is helping me recover from the half-marathon. I know I need to stretch more.
Just found this by a random search. Nicely selection of stretches and explained very clearly. Thanks!
Hey this is my favorite streching video for after running…i love how you comment the exercises��…i already know some by heart….thx
I cannot wait until the end of this video, because I have to tell you guys, that you are doing great, great work with your content! I’m so happy that I found your channel, so many useful stuff. Keep going, because thanks to you, a lot of people I think can “keep going”:)
hi, thanks for the video. Routine for cyclists would be awesome:)
Just done, coach Holly! This past week has been brutal to me and today I was finally able to get my run in for the first time this week. Lower back pain and getting nine stitches on my right forearm due to some accident have left me laid low, but thanks to watching Run Experience coaching, I’ve been able to stay sane with my healthy spirit. Thank you all, coaches of Run Experience, as always!!!!!! ♥♥♥♥♥♥♥
San Fran looks like such an awesome city to go for a run everyday
i don’t ever encounter a yoga mat in the wild. the search continues…
Have you tried putting the top of your feet flat on the ground while in upward dog? It allows for proper nutation of the sacrum.
Hey Coach, out of touch runner here.
Great job on the video. As I’m getting back into the habit, I always found my muscles not relaxing properly. Until. This. Video.
Great progression of exercises. Extremely relaxed. Thank you, Sir!
I have been looking for a great pre run video. Love the pace, your description of the stretches. Thank you Nicole:)
On the squat, what’s the reason for pointing feet forward rather than out to put the whole leg in alignment?