10-Minute Guided Stretching Routine for Runners

This guided stretching routine is great for runners or anyone with tight hips! We'll hold each static stretch for about 30 seconds, spending a total of 10 minutes targeting some of the common tight areas for those who run (or spin) frequently.
I recommend doing this stretching routine AFTER a run. Before a run, focus on mobility and dynamic stretches/movements. I have some guided running warm ups on my channel:
-Run warm up: • Warm Up for Running (9...
-Warm up with a band: • Running Warm Up with a...
For details, visit my blog: bit.ly/1OWLiq1
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-Follow me on TikTok / nicolepearcemovement
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SONG | www.youtube.com/watch?v=89IUA...
Disclosure: This post was made in partnership with Watermark Seaport. You can visit their website here: bit.ly/1szbTzo

[@nicolepearcemovement]

Hi, runners! I recently posted a new video that I think you'll also find beneficial and wanted to share. It's a 25-minute class focused on hip mobility (with some glutes work as well): kzbin.info/www/bejne/Z6GtgWWNhNmEoZo

[@sofia5047]

I like how you didn’t put music because I was able to put my own. Awesome video, super relaxing (:

[@pappapaolo2002]

I’ve been running a lot preparing for a half marathon, and i used to only stretch my hamstrings bending down, calves on a step, and quads holding my foot. This thing stretched my booty like it was a rubber band, all the sides of the legs and the something band she said, i mean i was starting to feel awful but i love this i love it thank you

[@katelouiseariate1874]

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! 😊

[@penniesshillings]

This is good news! I am a novice runner and up to 30km/week now, but super stiff/painful legs -- hopefully this will help.

[@stranger_in_this_town]

I like how this is real time, so I can follow without having to find the rewind button. thankyou.

[@nicolepearcemovement]

you're welcome!

[@angelstewart7489]

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.

[@willemmentz7190]

I've been doing this routine for years now and it is my all time favourite stretching routine! Thank you so much!

[@gabedepaul5407]

BRUTAL! Going to do this every day this week until i dont cry at the end

[@ScallywagSprints]

using this routine after my first marathon! loving the figure 8 stretch w foot to side!

[@penniesshillings]

...that thing almost killed me!

[@sarahgalloway]

Clear instructions, good audio quality and no music!

[@elainemartel1847]

thank you, I really like this because of silence while holding the stretches. No cheesy music, just quiet.

[@kathi_kanns4708]

Thanks for this video. It is honestly my go to routine after each run because it's so straight forward, not to long and I also like alot that you didn't put any music!:)

[@ummof2167]

I so needed that this morning have been running without stretching and sheesh 🙄 my hamstrings are really relieved now

[@jaredbowie7193]

This video is incredible. This will be regularly used by me, feel so much better after just one run through 🙌 thank you!!!

[@rmcgrath4]

Great video. I can really feel how tight I am in certain areas! Will keep doing these stretches to get more flexibility!

[@itslisamarie3482]

Absolutely Love this video it targeted all my trouble areas when I go on my runs ugh life saver 💕

[@tophlovr]

I have worked my way up to being fairly flexible, but one thing the people here on KZbin 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.

[@himanshupatel3816]

Very helpful & love the way you explained. Thank you & stay healthy 🙏🏼

[@shouryasingh5649]

Just amazing ! its simple, direct and very effective. Not a personal marketing blog but a real community benefit video :)

[@marttihuuskonen8674]

You are so calm and motivating. Thank you!

[@osasumweneweka698]

This is a great runners strech workout! I love it a lot and I run all the time great way as a comeback!

[@meredithmiller3361]

Ran 11 miles yesterday morning and this was so helpful to combat the tightness! Thank you!

[@lisagiurleo7245]

I have been looking for a great pre run video. Love the pace, your description of the stretches. Thank you Nicole:)

[@shawnbertrand9499]

Awesome stretches, thank you! This is exactly what I need to loosen all the tight spots, especially the IT band. My only critique is that I wish the video was longer!

[@nicolepearcemovement]

Glad class was helpful!

[@darlenemarshall7475]

Thank you for this nice routine - it is helping me recover from the half-marathon. I know I need to stretch more.

[@katrinabrubaker7230]

Found this this morning for an after run stretch. Felt great. Enjoy the the flow and instructions were perfect.

[@joycekiwia3016]

Absolutely fantastic, this is helping me a lot on my 30 days run challenge 🙏🏿

[@heronlewis1089]

Really great thorough Stretch. Just what I needed. Thanks ❤

[@nicolepearcemovement]

Glad it was helpful! ❤️

[@theentrepreneurmindsetcoac6349]

Just beginning to do this as a Triathlete with very tight hips and can already feel the benefit, so thank you.

[@hufemeve]

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 :)

[@bprolph87]

Just found this and used it today before a run. Felt great during the run. Excellent job with both the routine and the video!

[@thebezzochannel7206]

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

[@susanfarrow3115]

I keep coming back to this! So useful

[@penniesshillings]

I recently started running again and after a few months I'm up to 30km a week, but I hit a wall with super stiff painful legs. This routine was hurtful, but afterwards it feel fantastic. I am saving this video for an every morning/evening routine. This hip flexors were particular painful and I simply couldn't do it right. Hopefully it will improve in time. Thank you!!!

[@lauramarystine4927]

Glowing! Thank you.

[@RS-oi9ty]

Thanks so much for your great channel! Coming back from a four-part shoulder fracture & your channel is just the ticket👍🏽😊!

[@kimh.5932]

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 . . .

[@einatthau569]

Short and effective. Love it

[@jessan.2652]

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

[@benlee526]

Thanks, this really helped stretch out my IT (which I have been having issues with lately)

[@OldManJeff]

I have been seriously running for 2 weeks now for the first time ever. My muscles have been hurting worse and worse with each run. I knew I wasn’t stretching properly. But I didn’t know how to stretch the muscles that were really hurting. This hit them dead on. I already feel better! Thank you! 🙏

[@rafaeldantas3216]

Ill start this today! Awsome routine

[@renedau6705]

Thanks Nicole. Clear instructions, easy to follow and pointing out the things to watch whilst performing the stretches. Looking forward to see more videos like this from you. Cheers :)

[@dawsonl]

Excellent and simple runners pre-run prep. Well done!

[@leannkroll7505]

Great stretches. I like that this is a short video, well executed and explained. Thank you

[@evacastilla4864]

Loved it! It was a perfect stretch after my run. Thank you.

[@1986EvilChild]

Hey thanks for the video, 3 months into running and been using this as a cool down for a while now. Works a treat 😁

[@kimh.5932]

This is the best runner's stretching video! Every stretch felt absolutely amazing!

[@ash94570]

This was so easy to understand and it was a great stretch routine! Thank you!

[@snncmgrsy]

I just did your stretching workout and i loved it! Keep it up ;)

[@ejsguitarplease]

Thank you, wonderful stretches and well narrated!

[@sofiasalerno4936]

Currently writing this comment from the yoga mat- thank you for leading the stretch!!!! I have saved your video in my favorites!

[@liamkooyman4668]

Still usi g this every morning before work. Thank you!

[@pinguinkotze90]

Hey this is my favorite streching video for after running...i love how you comment the exercises😍...i already know some by heart....thx

[@ViolinViolaMasterclass]

This was aaaaawesome!!! Thank you so much🤩🙏 really struggle with hip pain and these stretches felt so good…will do this every time I run THANK YOU

[@chazluther2086]

Just found this by a random search. Nicely selection of stretches and explained very clearly. Thanks!

[@mackenzietomes2440]

Thank you! That was just what I needed!

[@HellyWelly93]

Great stretches! Thanks

[@uhm_7604]

This is my FAVORITE stretch routine! I just love it!!!

[@nicolepearcemovement]

I'm so glad!

[@hemendraanchan3279]

Thank you for this Nicole 😊 was looking for some stretching for runners and got this.👍

[@raphaelpodselver21]

Super super useful! Merci !

[@OldPeepaw]

This has probably saved me so many injuries. I do this before every run now. Thanks Nicole. 35 lbs down 20 to go.

[@shannonallen1749]

Such a great routine, thank you!!

[@sweetmookie22]

Super helpful! Thanks so much!

[@christineschilde5055]

Nice setting, everything very understandable and clearly visible and your video. Thank you very much!

[@sdparsons]

Great stretches thank you - now for a run!

[@marklondrico8327]

Great workout I will definitely add it in! Thank you so much!

[@themorganator]

great video, it really helped me out a lot. Thank you!

[@jeffreymakarewich2159]

Thank you Nicole. Been trying to figure out a good routine for awhile now. Flexibility is not a strong suit. Very clear instructions. Was very helpful

[@happyminds5271]

This is my FAV stretching routine. Thank You

[@v776ljb]

love this

[@Moonlitheaven]

Amazing! I had to adjust a few things since I'm in the office but it was great! I feel awesome. :)

[@heidivinatieri7540]

These are amazing! Love ending in Happy Baby!! thank you

[@Chris-nc3zo]

GREAT VIDEO !!

[@Nezuko_yoyo]

Thank you!

[@timchambers7068]

Nice video! I am a runner and I enjoy these stretches a lot. I like the IT band one on the ground a lot

[@savtuma]

love it!!! thanks for posting !!

[@JohnChatman]

Wonderful stretch. Thank you Nicole.

[@aud5878]

This video was AMAZING!!

[@nicolepearcemovement]

So glad you enjoyed it!

[@PikeSlayer69]

Thats was awesome, thank you!!

[@lourdesrincon7229]

excellent video for runners. thank you.

[@gsingh1927]

Terrific!

[@mylesnixon904]

That was amazing!

[@jjjp6848]

Nicely explained - I'm a beginner, trying to make these my daily stretches, but I have very tight/short hamstrings :)

[@Yani-TV]

Did this right after a run it was great Nice job! Favorite stretches are dynamic ones

[@macbooklegend9193]

Thanks!!

[@thisisese4975]

This was excellent Nicole! I've been doing it daily for the past week and I can already see improvements in my running. Thank you for sharing

[@nicolepearcemovement]

So glad it's helpful! :)

[@Hhhhhhhhhyyeyeyeyt]

great routine!

[@hufsaiqbal8791]

great stretch..

[@christinavickers4390]

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.

[@nicolepearcemovement]

Yes--love that half split stretch, too! Feels so delicious for the back of the leg. :)

[@cadyt3915]

This helps my running so much thank you!!!!

[@nicolepearcemovement]

You're welcome! So glad it's helpful. :)

[@ElleWilkinson-hh4lg]

just what i needed after running Paris Marathon x

[@nicolepearcemovement]

Congrats!! Glad class was helpful

[@Zee052785]

this is perfect. exactly what i had been looking for.

[@jjcrazi]

How could one bail on the happy baby?!

[@JayAyeY]

My dad actually bailed on one very happy baby, if you catch my drift

[@penniesshillings]

@@JayAyeY :,( his loss...

[@anandkidambi]

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

[@joymusondi2556]

that was nice thanks 🙂

[@elrofoshow]

Exelente.... gracias desde Cd. de México... thanks

[@garlicgirl3149]

Nice stretch.

[@connorwaldman8124]

great video! Didn't feel rushed at all and my legs feel way better

[@nicolepearcemovement]

Glad to hear! 😊

[@BoxingBrisbane]

that was great,