Activation & Stretching For Running | Essential Before & After Run Routines

The main set of a run is obviously essential for improving your running but what you do on either side of this can have a significant impact on your progression. We want to focus on moving away from that hard effort, instead, we’ll be covering how to perfect the parts on either side of it!
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Think of your run as the filling to a sandwich, you need a slice of bread on either side to hold it all together. That’s how we want you to picture your pre and post-run routines.
The meaty main set of a run is obviously essential for improving your running but what you do on either side of this can have a significant impact on your progression. Today the focus is moving away from that hard effort, instead, we’ll be covering how to perfect the parts on either side of it.
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Watch more on GTN...
📹 Why Do You Need A Strong Ass For Running? 👉 gtn.io/StrongGlutesRunning
📹 Muscle Activation For Running 👉 gtn.io/McNameeRunDrills
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[@gtn]

What is your favourite run drill? Let us know 🏃‍♀️

[@MarceloG..]

I used to just run to warm up, now I do whatever Heather tells me to do 😁

[@FlokiCraft]

I've followed this video exactly, and now I run great. The only downside is that now I have a British accent,

[@ben1447]

Thank you! I tried one of your tips regarding taking a recovery smoothie with me and leaving it in the car for after my run, brilliant idea, I didn't get home and inhale the contents of the fridge and cupboards as per usual. ✌🏻🤙🏻

[@danielfisher6501]

Always think of your muscles as toffee. When warm its solf and pliable When cold brittle and hard

[@inspirethroughactionscalis6742]

Absolutely love your channel guys, helping my venture into running no end 💪

[@gtn]

Great to hear!

[@lizziedripping71]

A few hour long ‘virtual’ runs around Bath & countryside would be great. They would show us beautiful views & if you could feature in them also give us super examples of form/something to aim for 👍 Thanks for all your inspirational content.

[@nickw7041]

Hi GTN Team, I’m 49 and have started running over the last few months taking advantage of current work from home flexibility in Melbourne Australia, and drawing valuable inspiration from your fantastic videos. While I couldn’t complete 4kms when I started I have recently built to run 8kms every second day in just under 45 minutes and try to mix up with some interval training and cadence variation as well as longer easy runs that you have talked about. I’ve now lost 11kg (and need to lose another 5 to get to my healthy target weight but I’m sure will get there soon). I also have some exciting targets in mind for some longer runs over coming months. Huge thanks to the GTN Team, your content has played a large part in keeping me motivated and thinking about how best to structure my training. I will turn 50 next year and am on target to be the fittest I’ve ever been in my adult life which is a huge gift as I have young children. As running is currently my sole exercise every second day (which I’m really targeting for cardio), I’m thinking on the alternate days of doing some other exercise more targeting core strength and upper body to try to round out my routine. I thought it may be interesting and relevant content if you considered a video providing suggestions for complementary exercises for runners to help build core strength and maybe also strengthen the important zones for running? Eg I’ve had some trouble with calfs so for me I want to incorporate something to strengthen that area. I’d love to see what you guys would recommend for a comprehensive weekly routine targeted at runners. Thanks again for your wonderful content, it’s extremely educational and motivating, but I also find it relaxing and extremely enjoyable!!

[@heatherfell_oly]

So great to hear Nick, thanks for sharing!

[@danielmagana5125]

I have to say it, straight to the point well explained, with a great hint of confidence. Cheers from NYC

[@phacocataractdrlvkraju5]

Such a nice video with lots of invaluable info - warmup, cool down. Thank you a lot GTN for wonderful video. During the explanation (talking), actual exercises if shown would be awesome rather than just running. But, Greaaaat video, much needed topic, selection of title- the one of the bests 👍

[@Aiden.Max.Pierce]

I need this! Thanks mate

[@alisontriathlonlover]

Thank you , very helpful 😀

[@johntownsend4722]

Many thanks Heather - I’m from Bath and really enjoy seeing the locations - oh! and the advice is great!

[@heatherfell_oly]

Thanks John, it's a lovely place to film.

[@dkirk5814]

Love your running vids, always super helpful. Well presented, no waffling, clear and easy to follow. Thanks again to all.

[@gtn]

Much appreciated - glad you enjoy therm!

[@theatomictrain10]

I really enjoy follow along videos for warm up/down sessions. Is this something you could look into?

[@mickeyblues4885]

Thank you.

[@michaelhardie9193]

Love doing the leg swings. I'm guilty of not warming up prior to an easy run only on strength sessions or races

[@heatherfell_oly]

You're not alone.

[@rainbowsendprague5950]

great channel great stretches, its all yoga :)

[@martinfabregas7263]

Been watching for a long time and finally officially subscribed. Sorry for the delay. Heather, love that jacket! Is there a mens version of that?

[@heatherfell_oly]

I think it's a men's jacket just small but not sure we've got any in stock in the GTN shop atm, keep an eye out for any updates though.

[@LuisHenrique-hn5rn]

Could foi guys talk about mtb shoes on Triathon I see a lot of people using and recommend claming that they can clip in/out faster and run faster to the mount area what you guys think about it!

[@Hestyjka2]

Oh I'm guilty of neglecting the pre-run warm-ups...

[@gtn]

Easy to do, try and get into the habit of even a few minutes activation and we promise you'll feel the difference 🙌

[@Hestyjka2]

@@gtn Oh I believe you :) I just must make myself do those warm-ups :P

[@prakashverma8830]

I always do atleast 10 minutes of pre running workouts for warming up and post running stretching exercises for cool down..🏃 24 Surya Namaskars in both..🤗

[@fredericprevost1412]

How many on running shoes do You have 😯

[@Deadbuck73]

Third!

[@aroundandround]

0:00 If we think of running like a sandwich as she suggests, then just running without any pre- or post-run regimen would be like just eating the sandwich filling, which doesn’t sound that bad.

[@jamesimtawohl9458]

180th

[@markankone9362]

First

[@rajinbin]

I like these videos but I can't tell if you are in a warm or cold weather environment because of how you dress and the background lol. You look like it's freezing from the dress, but the background looks tropical and warm.

[@reson8]

The footage might have come from earlier in the year, but we did just have a warm week, considering it's october (around 10-18C).

[@heatherfell_oly]

I'm usually cold, and it's only October, the layers are going to increase! Oh and it was raining for most of this filming.

[@fraz6354]

Were these stolen from The Ministry of silly walks?