15 Minute Runners Flexibility Routine (FOLLOW ALONG)

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FOLLOW ALONG ROUTINES: • Follow Along Routines
This video shares a short flexibility routine for runners with stretches and exercise to improve quad, hip flexor, calve and hamstring mobility.
MUSIC BY:
Christian Nanzell - Always Raining
www.epidemicsound.com/
See you in the next video!

[@bethmorgan8128]

I've been doing this routine for 3 months now and I no longer require a knee brace to run!! This is the first time I've been injury free while running in years. Thank you!!!!!

[@naveenkethavathu7707]

These are stretchers for after running or before running

[@olivermittbrodt3928]

​@@naveenkethavathu7707after.

[@liamkenney7034]

@@naveenkethavathu7707 after

[@evaszonyi4384]

Nice!

[@orianna4511]

These stretches had my bones popping like rice krispies after you pour the milk in the bowl. I'm 22, starting to run again, and this really helped my muscles stop being so stiff!

[@wisdomike6940]

Happy birthday 🥳

[@mrb8810]

Thank you for sharing! I’m going to try this as a 20 y/o getting back into distance running

[@oriharel3152]

great illustration

[@dyenne9315]

😂

[@Praiseodia0808]

Bro 😂

[@williamcrawford2444]

Tom exposed just how poorly I have been stretching before my runs up to this point. These past 18 minutes turned me from a graphite pole to a slinky. Thanks for the video!

[@andrewelambert]

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.

[@ddt67]

Hi there! I have been running for years, and really didn’t stretch either! After incorporating this routine into my week, I’m running an additional mile on my runs! Stretching actually works! 🤣🤣

[@ddaeng._.8473]

@@ddt67 hi, I am 17 and trying to get better at running. Do I stretch before or after a run? I usually stretched first thing in the morning and like general stretches, not particularly for running, been doing them for a month now. So I don't know if I should change as to when I stretch, or not.

[@ddt67]

@@ddaeng._.8473 Hi there! I have been running since I was 12, and I’m 54. After all of these years of running and everything I have read and all that I have experienced after all these years is this : Stretch about 5 minutes before you run and then after a run, stretch for 15 minutes, and it doesn’t haven’t to be right after you run, but before you go to bed. It just needs to be when you have the time to stretch, but it does not need to be right after a run! I will you tell you this, running has saved me emotionally!!!

[@bassiebassie3417]

@@ddt67 good to hear that thank you for ur comment!

[@Aaron-ix8zh]

Do we do this everyday and can you play basketball or do speed and explosiveness training right after? I’m tryna become a fast basketball player

[@jerukmanies]

Preparing for my 1st marathon. This is definitely on my regime list, thank you tom and wish me luck guys!

[@dani.7874]

how your 1st marathon went?

[@kjlm4574]

Me too!

[@jerukmanies]

@@dani.7874 sorry for the late reply. the marathon went well, i was able to finish it. not the champion though, but for an amateur like me, it's still an achievement! 😁

[@dani.7874]

@@jerukmanies cool

[@runnerman1238]

dreaminghat Nice!

[@Jvalintejpal]

This was one of the best stretches I’ve ever felt in my entire life. It’s as if my body woke up to a new me after 18 minutes of stretching with you.

[@cainer1639]

Have faith in Jesus He is with you and will heal you and your family stray away from all evil sins and turn to Christ. You are amazing and you have great potential to spread the gospel of Jesus Christ. For we walk by faith not by sight Do great things through Jesus Christ have a blessed day.❤️✝️

[@icy6672]

@@cainer1639 Don't spam

[@mahmoudabdulbaky1390]

The father or the son 😂😂​@@cainer1639

[@simonlacey70]

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!

[@ethanhodge3208]

Getting back into running and this stretching routine is helping my body adapt and feel better after long runs

[@amandadangerfieldpiano]

Thank you, Tom. This felt good after half-hour my brisk walk!

[@wilmadejong702]

This is everything a runner needs to be injury free. Thankyou so much for this routine!

[@martinliebmann1374]

Thanks for this! I was having some knee issues and your stretches helped with it. It was like magic!

[@ballooneyjr4294]

This was amazing! I’ve ran a lot without ever stretching at it really was taking a toll on my feet especially but these stretches make you feel the burn in an amazing relieving way.

[@rouvenrouven5037]

Even if the last comment was made years ago: Thank you! I do your stretches almost daily since one month. And I feel much better, younger and indeed flexible! If you read this and still be open for wishes: Could you do a stretching routine for Surfers? Something for opening the chest, for being more flexible with the arms and for the legs as well, especially for leaning into the knees and to hold that. I am sure I'am not the only one who would appreciate that very much. Even if you're not surfing. But you aren't a runner either :-) Thanks and I wish you all the best!

[@nickiford9464]

I've done this 3 times over the past three days. So helpful! I used to be a runner many many years ago. Now I do weight training and sit at a desk! This is great for both too. I've done many stretching routines over the years and a year of just yoga every day but none have brought such relief as this 15 min routine! Thank you Tom! Subscribed!

[@pippawilliams3139]

Thanks, this feels so good. Just the right level to make me feel much better when I'm really tight, without being super intense :)

[@katestewart2190]

Thank you for this guided stretch! I like how you start with gentle dynamic stretches and gradually warm up the body. I normally go directly into longer stretching and my body doesn't loosen up very much. With this routine, stretching feels good!

[@candiceanywhere6123]

I'm a trail runner averaging 90km per week. Been training for my first ultra-marathon next month and been doing your stretch routine religiously. Really the perfect amount of stretch for exactly where is necessary and so time efficient! Thanks for this!

[@DJjune7]

How did it go? How long was the ultra? Did you feel 90km per week was enough as training? Overtrained/undertrained?

[@Quinn_1507]

I’m a track and Cross country runner, MAN did I feel fresh and loose thank you these will definitely be my pre race and post race stretching!

[@TheCrocAttack]

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 🙌🏻

[@clairetwinny]

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.

[@LeslieLatchman]

Hi mate, just wanted to say that this is the first stretching video I really enjoy because its not painful, but very effective. It's so nice to do and always a delight when I complete it! Thanks again for putting this together!

[@LostApo]

Exactly what I needed Tom! Added this to my favourites!

[@MrElliotholman]

One of the most helpful, direct and useful channels on KZbin. Really appreciate your work and advice, thank you.

[@jjstillwell7086]

I've done this follow along almost twice a week for three years now. Cheers Tom, quality content well presented.

[@sonnyandbeckycoffin2115]

Great stretch! Just finished a 4.5 mile run and it had been 10 days since my last run so I was feeling very tight. Jumped on here to try a new stretch routine. Loved that the video wasn't too long and it was easy to follow, even new moves that I've never done before. Will definitely be doing this routine again. Thanks!

[@masonchilds8452]

This was awesome, best stretch i've found for my legs!!

[@noralynpropps2327]

Aloha Tom. I am so glad I found your follow along playlist! Just did these and wow my lower body feels so much better. You'll be seeing me going through them all. Thank you so much!

[@1lee00.00]

This is my first week of doing these stretches and I feel amazing. I run track and this really helps me with my cramps and knee pain. Thank you so much❤️❤️

[@histeriamassal2290]

This is my first time doing stretch training. Harder than the expected but this will be my new routine as I started running regularly. Thanks 🙏

[@steveo1337]

NEW SPORT TOM! overlooked but brutal on the legs..loads of lunging and sprinting involved.. SQUASH! A sport that's truly intense. Another great stretch routine here Tom, I do this every morning

[@jorgen_berg]

I just love to start the day every now and then with this routine. Great job and great video! Thanks.

[@DerJansemann]

This routine is focused pretty much just on legs, so i like to add some others stretches to it. But, the way this routine takes care of runners legs ist just great. Good job putting these together!

[@anniedavid9222]

I started running yesterday and came across this video after running. I stretched but couldn't believe it would work. Surprisingly today I went for my run and stretch after it feels very good and wear off my post workout pain . Its amazing how it works .thank you. I've subscribed already😊

[@demonestdeusinversus]

Hey, I'm 33 years old and overweight. I have a chronical disease which takes away about 500 kcal of my daily intake. I have to do sports to lose weight, dieting alone does not help me. I started running in November but my calves hurt so hard, even days after the run. Today I ran, for the first time without any pain, after I followed your instructions. Thank you so much!!!

[@itzme2331]

I hope you’re still working hard to achieve your goal!!🥰 and if your not, I send all the motivation your way! Don’t give up!

[@user-rz6zj1zr2d]

Coming back to running after a 10 year lay off. Plan at the moment just to stay injury free. This stretching routine is perfect.

[@jonathanbruyns2945]

Thank you! This was great for me. Started running again since a few months now and stretching is definitely very necessary. This routine is perfect, targeting the right muscles in a way that is both time efficient and the right amount of intensity.

[@alectorfencer890]

This is a great all-rounder. I do this routine to warm up for big squat days, avoid stiff knees after long cardio sessions or loosen everything after a long day of sitting. Thank you!

[@Love-wl4qx]

My go to stretch after long runs….short ones too for that matter😊 Best stretch ever!

[@nicholassingh138]

I came across your channel yesterday and I love it so much man. I hope this helps with my running issues Sending respect from Trinidad and Tobago!

[@jamesbanfield456]

Love this routine, I’ve been coming back to it time and time again. So good after a run!

[@rickgoodman6515]

Was a good general routine. I would like to see something more specific to distance running and also for sprinting/intervals.

[@mohamedel-zeiry4655]

I am about to start a run for the first time in over a year and Tom posts this. Well done, Tom 😄

[@ludwigstenberg1050]

Do you still run?

[@remidrolas]

Do you still run ?

[@So_-.]

Do you still run?

[@Fiso_Moyo]

Do you still run?

[@joelitu]

This routine got rid of my knee pain. THANK YOU SO MUCH!!!! ❤️

[@lesliewilliams7815]

Have issues with my feet. These stretches have really been amazing and def improved foot pain. Everything is connected. Thanks.

[@Jahnessa]

This was a great strech, had me sweating! Love your videos. Thanks bruv :)

[@saleemtaibjee7237]

Thank you so much, Tom. This routine is amazing - it always gets me nice and loose after a run, has improved my flexibility massively (especially the hamstrings) and never fails to give me a good stretching workout. I have recommended it to all of my friends who run. Hope you are well.

[@kimberlydietz5595]

This was a fabulous routine! I really enjoyed the first two stretches for the hips and will be sharing these with my family. Thank you so, so much!

[@lancelotisupnext3623]

This is an excellent routine and helped relieve the pain in my legs after a hard running day. Thank you

[@mr.walker8700]

How did Sir Tom know I started running again?!?! Google strikes again! Well done sir!

[@alinemadebywalking]

thank you for this follow along, tom. great one. and maybe you could do one for climbing?

[@blondiiejx]

I love your routines! I use them for Crossfit and your follow alongs are really helping my mobility and recovery :D

[@Barry_L]

Every Runner will appreciate this. It softens all the stiffness we build in long distance running. To every runner out here Enjoy running and do the little things.We've all been there when injury hits and you could prevent it. Thanks Tom

[@musicwithmelody3370]

Ran a 10k. This definitely hit the spots that need the most stretching. Thanks.

[@natashaward625]

Been doing this every week after my run for a while and it's made such a difference. Was experiencing s lot of hip pain but no more. thanks!

[@allymanicone]

Can i plz get in touch w you I’m having really bad hip pain currently from running

[@keala.r3585]

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!

[@tegah]

Not running but basketball and this routine hit the spot for me ❤️😭👏🏾

[@makueythedub3247]

Ye this’ll help really well if you do this after every practice, you can do this everyday as well if you want

[@tegah]

@@makueythedub3247 thanks I’ll try it out

[@tophlovr]

6:51 My Sphincter; “let me play you the song of my people”

[@josevaldesv]

One of the best ones I've seen. Thanks!

[@veronicaniezgoda8363]

I am just getting back into running after a long, cold winter here in Michigan and this was a nice stretch. Thanks!!!! :)

[@Niekard]

Hey man, I just found you today! Thanks for helping me stretch. :) (I used a different one as I'm not a runner.)

[@heliospantazis216]

15KM today, no problem. 15 minutes of this post run, absolute torture XD thanks tom

[@kimgoddard-rains8598]

Thank you for leading this routine. It's an effective series. I love how at ease my body feels.

[@wuhchen55]

Have been following along with your other videos after every run since I subscribed your channel. just realised you did this for runners, which I am desperate for. Thanks a lot.

[@Nasser-hy4yc]

Another video that I’ll be rewatching for at least 30k. First time writing a comment. finally I’m not a stranger. 😪

[@liamcarnahan7438]

Could you do a “work from home” routine for people who are tense from sitting too much recently?

[@peebrainfreakshow6710]

i think most yoga routines would target stuff like that

[@orisil]

Yubyub, just about 20 minutes of yoga, it will help u so much

[@user-zm2md6cz8j]

these are great stretches! I am a 61 year old runner and I do these after my longer runs and they really help me from getting stiff. Thank you Tom for these transformative stretches!

[@My_Fitness-ph3es]

Ik this may seem like a late comment but, the most important part about stretching is consistency and rest. I had it in my head that “consistency” was stretching it everyday. Though I was getting flexibility gains in the beginning, I slowly realized that I started going backwards the more and more I felt “consistent.” Now, later on down the line, I had finally realized that your body can’t constantly stretch as much as I was doing in order to actually gain anything. So, In other words, the moral of the story is: taking breaks from stretching are nessasary for flexibility gains.

[@Pie2win]

When is the best time or moment to do some stretching?

[@My_Fitness-ph3es]

Whenever you have enough free time.

[@Pie2win]

@@My_Fitness-ph3es thankyou

[@Mi7cro]

do one for cycling!

[@AJ-wz1dc]

Yesss

[@BodyweightWarrior]

Would be very similar to this with some additional shoulder extension work

[@Mi7cro]

@@BodyweightWarrior yeah shoulder and palms can also hurt quite alot after along day of riding

[@parthsetia2787]

@@Mi7cro Already got one!

[@BanowiLife]

Amazing stretching routine! Thanks for this follow along, really enjoyed it this morning

[@neilprice1315]

Thank you - this is a wonderful series of straightforward stretches to ease out those stiff legs and hips

[@shelbyhxo]

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!!

[@sofia9469]

I've added this to my workout routine, and I cannot do the pretzel sit for the life of me! I'm gonna add an edit when i finally get it

[@Aaron-ix8zh]

Do we do this everyday and can you play basketball or do speed and explosiveness training right after? I’m tryna become a fast basketball player

[@cherylescabarte]

i have been running and don’t have a specific stretching routine but when i saw your video and follow it , it made a lot of difference thank you so much i share this video with my husband and sister .. keep it up and thank you again

[@JEHUnAshamed]

This is probably my favorite runners stretch video on KZbin! Thanks for making this!!!

[@aurelienyonrac]

So nice. It you say 20sec held stretch, please take it so we don't hanve to pause the video ti do ours. Any way great video. I realy enjoy it. Oops. Thank you you do take the time.

[@paulallen6992]

Some anecdotal feedback for other runners; Some of these stretches are fairly intense for pre-run. I actually tweaked my quad a little bit from the lunges at 2:26 and 9:17. I'd personally recommend leaving those for post-run or just eliminating them entirely from the routine.

[@kimberlyhampton5332]

Thanks!

[@gavinwagner5045]

you shouldn't be doing static stretches pre-run anyways

[@clareansbro3822]

These stretches are amazing! I’m a runner and it’s just what I’ve been looking for 👌

[@sahrashakeel8103]

Stumbled across this video after a jog, its amazing how a few stretches really can make the world of diffrance to mobility, from being seized up and tight, I think I could soldier another jog, thank-you for an amazing video x

[@jjtoivon]

I, and probably many others, would really need a good guide to get rid of runner's knee a.k.a. ITB-syndrome. Thanks

[@sarahannepeck2109]

Agreed.

[@MsTrinichic]

Yesss

[@louiswoodgate4513]

My fave part is when he says "and that's basically it guys"😂😂 no kidding it's a great routine but v painful

[@elnino7934]

Honestly nothing more satisfying than hearing those word. I guess when you go from a couch potato to trying to get everything working again it becomes extremely painful when you try to do mobility exercises

[@David-qv9yy]

ye need to be a runner again

[@salomoncrespin8231]

No joke His stretch is more like a workout for me

[@christophervillegas7640]

Glad to know I'm not the only one feeling pain because of this stretch🥴

[@kamgogrind]

@@salomoncrespin8231 😂

[@JeansiByxan]

This routine has done wonders for my back-problems as a runner. Thank you so much!

[@IvanKoch]

Been doing this follow along every week after my long runs or to start the week taking some pressure off intense weekends. It's gold! thanks!

[@NamiseSports]

You kinda look like a fit Mr. Beast Amazing routine btw. Really enjoyed it

[@cartoonsfortheking75]

Ya he does

[@chelly2572]

LMAO

[@nestahfl7128]

Do one for climbers please :)

[@PaulFarrerMusic]

I've been running for years, but been guilty of never doing any proper stretching, and after getting back into it, figured i should start doing some proper stretching and immediately after doing this stretch my legs and mobility just felt so much better. Will defo be working this in before every run going forward! Many thanks!

[@mongwo]

Great routine! I come back to it for over a year, always helps me to relax after a good run.

[@ghettofox77]

How about Brazilian jiu jitsu. My body is often run through a mangle on every limb!

[@Coco-xi9hq]

Adding my vote to this as well! Need good flexibility to transition through movements. I think some stretches to help the flexibility/strength of the spine would be beneficial as well.

[@ddesai4977]

Yes. Excellent shout!

[@madebyape]

Was about to add jiu jitsu. Good shout.

[@Fiso_Moyo]

Do yoga

[@stevereynolds4892]

I can’t do that pretzel position, I can’t even get close, what other position can I do instead for a similar stretch?

[@ButterscotchPenguin]

Sorry for a late reply but you can try having one leg out straight and cross the other lag over and hug it kinda like here: www.wikihow.com/Stretch-Your-Outer-Thighs#/Image:Stretch-Your-Outer-Thighs-Step-3.jpg

[@fabianbyron4511]

Thank you, tom! I always feel less sore when I do this routine; much more enjoyable doing it with someone else too :)

[@filipapereira9872]

Amazing routine! Shared to me from a runner and also shared to my runners community! Always on my schedule and improving! Thanks and keep going on it👍

[@rampam1]

Tom, I really liked your stretches. The stretches are amazing. When do you suggest we do these stretches? after run or during off days? Thanks again

[@rorymorgan6346]

I’ve got the same question!

[@Dani-hh3qd]

I used to do them after my run but I feel better now doing them before my run. My runs are much more enjoyable and I have better posture while running. I recommend to just find out what suits best because it doesn't really matter which you choose.

[@user-rd4th3io6u]

😍🔥😍🔥🤤

[@user-hi5ci1sp7e]

first stretch with you and it certainly won’t be the last. Great supplement to my “back to running” campaign. thanks

[@johnnydonnelly6892]

Great video, thank you. This has really helped my lower back and hip pain today.

[@haydenmarrs2948]

10:10 intense quadricep stretch Ignore this comment, this is for me mates

[@mostafazewail3287]

7:22 I lost the stability and I couldn't hold my knee using my hands. How can I solve this issue ?

[@yeahok1673]

I cant do it either i get a cramp every time

[@purkalpurkal2878]

I got cramp in my hamstring both times I tried to grab the leg behind me for the quad stretch

[@eleabolar]

Wow. Just wow. I haven't even finished the video and I feel like a new person. Even after my attempt at intuitive stretching yesterday (calves, pigeon pose, knee hold, etc.)after my first run in years (run walk, run walk version), I woke up sore in my hip flexors this morning. This used to always demotivate me because I thought I was injuring myself unintentionally with bad form--I just need to cool down better! Wow, what an awesome video. Thank you.

[@kinexpro]

Is there anything better than getting done with a grueling run and listening to this dude's relaxing voice guiding you through a glorious stretch? I think not.

[@jeddornoff5305]

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. 👍😊

[@marthabrown6616]

Ive been troubled by a stiff hip and glute and these stretches have hit the al the right places - better than any other routines I've tried