Beginner Runners' Guide to Stretching and Mobility

[@richJimZ888]

I’m so glad for this channel! The one thing I haven’t done all the years I’ve run is stretch. Got bored and was hurting after a run. Now I want to run again and at 60 y/o I want to go about this the right way. Thanks for showing this. I really want to learn to keep my mobility after a run so I’d like to know what other videos you have to keep me cranking. Cheers, here’s to running for years to come.

[@TheRunExperience]

So wonderful to hear that, Richard! Our channel is *full* of videos to help you out. You can try searching "beginner", "drills", "strength", or the name of a body part that might need some extra focus such as "calves" or "hips"!

[@nathanreeves7688]

I just want to thank you Coach Holly. I have been subscribed to the channel for a little while now. I saw Coach Nate's video on the couch stretch that led me over to this video afterwards. I have had a nagging hamstring injury (apparently just a tight knot) for over a year now. I thought I tore my hamstring or had some kind of tendon issue in my hamstring glute area. I have tried everything I could think of stretching or otherwise. I went from running 15 mile runs to only barely being able to push through 2 mile runs. I saw your video using the lacrosse ball to improve range of motion (and although I don't have a lacrosse ball, I do have a baseball). I did this stretching using the ball and it has been a night and day difference. I don't usually comment but I just wanted to say thanks for the info and the videos.

[@TheRunExperience]

I really appreciate the comment Nathan! So glad to help you work out the hamstring issue.

[@jaelenemachado]

I love this channel ❤️ I already run track but then watching these videos on top of it, make me want to be the best possible runner I can be. Thank you so much you help a lot.

[@Hartattackfamily]

Enjoyed the video. I’m all about using new tools to improve. Plus Coach Holly is pretty cute too

[@Tobias_Kevorkazito]

Thanks! Your running video got me running up to 30 seconds from like 2 seconds🥊

[@ericchevalley]

Holly, your videos are of excellent quality. You are very good at breaking down the topics, techniques. Your presentation style is also quite approachable. Thank you.

[@isabellemaier1198]

Thank you so much! Totally changed my experience and joy after running, so glad I've found this video. Over the last year, I've always had neck and shoulder pain after running, which is completey since I do this exercises after my runs. Best wishes from Germany :D

[@BucketlistFitRunning]

Love this video. Mobility is really a huge thing that reduces our change of injury because it improves our running gait!

[@sharonduffy7053]

Just what I need. Sore calf muscle from a run last week. Hoping these exercises do the trick in helping it.

[@jonnutsnvolks]

Great advice, not enough emphasis is put on the importance of warming up and stretching.

[@CrisFrancisco]

Coach Holly, thanks for putting this together. I'll be incorporating this into my routine.

[@JoleeSO]

My guide for fitness this year! 2020

[@Ranjeetsingh-eg1xi]

It's really awesome video for stretch, mobility and strength in very simple way to achieve it. Thanks to holly

[@elvanmelikesutlu6110]

This video helped so much! I always wondered why my feet only turn out when I run and my knees touch only when I run

[@CalamityBangs]

Really appreciate the video! It seemed like the text on the screen might have been wrong though? It said static stretches involve movement, but she said that's dynamic stretches

[@TheRunExperience]

Oops, good catch! Yes, dynamic stretches are the ones that involve movement and static stretches are ones that you hold.

[@rodneycottonham1239]

Thank coach Holly, I needed that information

[@jeremymendoza4394]

Thanks Holly for the explanations! Very clear and easy to understand and great set of exercises I'd like to incorporate between my runs!

[@TheRunExperience]

🙌

[@joshhead9368]

These are really great exercises. Really helped with my hamstrings. Thanks so much.

[@TheRunExperience]

You're so welcome!

[@semnuvem]

One more excellent video!! Thanks

[@peterjoseph1851]

Hi Holly, Another great video. I need to stretch more. Thanks for all the tips. I will start using them. Have a good one.

[@TheRunExperience]

Thanks, Peter! They'll make a big difference in how your body feels after a week of hard training :)

[@alexanderschults9571]

What's an ideal amount of time for a cool down? I love getting into all the joints and muscles and it feels amazing and on days I don't have time constraints I can go an hour and not even realize it. But most days I don't have that much time--for a tight schedule, what's the ideal and/or minimum amount of time I should spend cooling down and doing stretching and mobility exercises to keep my body in good shape?

[@seemikerun9468]

Excellent info that I've been incorporating into my workouts for my last taxday Marathon. Unfortunately this past weekend I ran an extremely hilly(Illinois standards) 10mile. All good until about 9.6 on the very last downhill which is very steep. Pulled my rt jammie, bad, and had to grit it thru the finish. Now what? Very tender up towards the top third. Rolling lightly but it is painful, like an extreme knot, but no knot! AHH.

[@TheRunExperience]

Hopefully these can help you!

[@sandrawilliams5647]

Thanks for the awesome tips.

[@TheRunExperience]

You're very welcome!

[@CudiFanGrant]

Great advice!

[@donnamarie6840]

Excellent video !

[@wilburjones4084]

Thanks . good stuff.

[@Jess1928]

You have amazing triceps

[@smritidua4894]

Hi holly extremely helpful video I hv stiffness in archilles tendon and ankle.. when I wake up it’s just so stiff, when I stand up from desk chair setup after long hours of sitting it’s extremely stiff...as if something is pulling badly.. I hv done some days of Physiotherapy sessions for mobility and I do those stretches but the stiffness is intact..can you please suggest some exercises or movements to get rid off f archilles tendon and ankle stiffness? Also I had plantar fasciitis due to running with flat foot I hv gotten rid of the fasciitis by soft tissue manipulation n massage from my physiotherapist also hv got arch support insoles but foot still hurts in the area where I hv no arch and unable to run..Infact now I am unable to do brisk walking😔 both of which I absolutely loved doing.. can u pls make some videos for ppl with flat foot?... Thanks in advance 😊

[@jeremysmith4073]

Another good one. I love TRE mat: can this be purchased?

[@TheRunExperience]

Thanks, Jeremy! We don't have the yoga mats available for purchase at the moment, but we should have new TRE shirts available soon, and we'll spread the word when those are out!

[@heavydee23]

Hello, Holly. Wonder if you can recommend a product for the ball or possibly a foam roller to use when stretching? Thanks and great video! God bless you!!

[@TheRunExperience]

Hi David! The Trigger Point foam rollers are popular among our coaches, and any lacrosse ball will do for smashing, or you can find a The Run Experience one here! --> community.therunexperience.com/shop/page/2

[@joryuu]

The calf exercise is saving me.

[@AnaSilva-bu3vt]

How often have these exercises to be done? Before every running?

[@Elithia.m]

Ana Silva maybe on your rest days about two days a week or as often as you’re comfortable

[@dougbrown7023]

Thanks I'm 48.5 yrs young. Bonehead move no stretching. I did 20 miles on a bike and 5 mile run no stretch and now my quad is hurting.

[@kiktkikt2863]

Just tried to request your 2 Wk free plan and iPad says page not found .i tried multiple times. Help

[@NDG7583]

Hi Holly, how are you. Truth or false, stretching before to start a run is not good at all. What's good before is mobility warm up, Am I correct? Greetings, from the city of Mariachi was born!!!

[@TheRunExperience]

I recommend dynamic movement before you run, saving the static stretching for post-run. Thanks for tuning in!

[@CAProductionsHD]

Awesome guide. Not a fan of the new intro though!

[@aurangzaib3442]

Thanxxx

[@kevincruikshank9371]

Great! How can I get one of those TRE yoga mats?

[@TheRunExperience]

Hey Kevin- we don't have any for sale, but maybe sometime in the future! We will have TRE shirts for sale soon, and we'll be sure to spread the word :)

[@aaronkaplan6441]

A .... as in grade A material and... A is for AWESOME

[@megankopp3544]

This routine followed up by using a roller🤤😍

[@aquaanjy]

Its just a recap of the warm up videos

[@homegymwellness101tpc.]

Thank you for this helpful vid!

[@edwardkim1349]

gooooood

[@lewngshelewng5420]

Those pants are tight.. subscribed

[@leerob7738]

Spoken like a true perv!

[@patrickmadise281]

Great tutorial 👌