My Pre-Run Stretching & Mobility Routine | Nick Bare

[@nickbarefitness]

Thanks for watching! I hope it helps you have a stronger run! - Go One More

[@RB_American]

Nick can you do a video on how you beat plantar fasciitis?

[@JoOnior562SELA]

Yes sir! I'm going for a run during my lunch break! Go one more!

[@_tgreg1]

Cheers mate. Going to really help me prepare for Sandhurst this year.

[@truth-Hurts375]

Why dont you practise what you preach??? To finish a race in twice the time of the winner andcthen try to tell people how to train is the biggest joke on planet earth....go back to basics and you will better your times....without cheating !!!!

[@truth-Hurts375]

@@RB_American Ha facking ha....Since when does this idiot know how to fix one of the worst injuries a distant runner can get ????

[@MrRevelation]

Static stretching before a run may actually increase your injury risk and decrease performance-exactly the opposite of what a proper warm-up ought to do. That's because the vast majority of running injuries occur within the normal range of motion of running. The important aspect of static stretching is its timing. Done pre-run and you’ll spike your injury risk and reduce performance. But stretching at the very end of a training session doesn’t have any drawbacks.

[@marksnazzy4737]

Exactly what i was thinking! i typically just do some short stretches 3-5min before the run and then do nicks "pre-routine" afterwards... to much stretching and massaging lowers the muscle tone and therefore isnt optimal if u want to perform 100%

[@benda777nba]

Yes! I went to a running retreat recently and they showed us dynamic stretches; said not to hold them more than 3 seconds honestly!so i'm not sure about this routine....

[@irenemax3574]

When static stretches are performed slowly as in this video, they help improve performance and prevent injury by creating greater neuromuscular activation. (Dr Shiv Sharma says that so called static stretches are actually very slow dynamic stretches, performed very slowly so that you get maximum brain-muscle connection, and recruit a greater number of muscle fibres.) Give it a go, see how the body feels.

[@JB-vd1xk]

Amen preach Nick! So many people don’t stretch! Get up and stretch no matter if you are running or NOT sitting in front of your computer or driving impacts your mobility. So if you’re having a headache or tired try doing a stretch routine every morning! Foam roller is a great tool!!!

[@joshuasaunchegrow6666]

1. Drink Coffee, Stretch calves while pushing against countertop. 2. Ankle Rolls while pushing against countertop. 3. Elevated hamstring stretch on countertop (1-2 minutes per leg) 4. Elevated hip flexor & Quad stretch. Lift arm and lean for extra tension. 5. Seated Pigeon stretch (aka Figure 4 stretch) 6. Remove shoes, feet flat stretching ankles and quads (lean back for more tension) 7. Frozen Lacrosse ball (bottom foot rolling) 8. Foam roller: Quads, Hamstrings, Lats. 9. Percussion Therapy (30 seconds everywhere)

[@UpdateNProgress]

Perfect example of Nick already acting on his goal and plan to educate more - great video!

[@truth-Hurts375]

How can you educate on distant running if you dont have any experience...this guy is a facking joke...have a look on youtube...a guy and his girlfriend live in a van....trained for an ironman and finished 13th over all...thats my type of athlete.This dickhead had an whole team of seconds with him and finished almost 15hrs behind the winner on a 100miler....nothing but a,facking joke.

[@gabec9529]

In a free period rn, what a perfect time to watch a new video 👍

[@sarabt]

I'm surprised you do static stretches before your runs instead of dynamic stretches. I've always been told you should leave the static ones until you finish your run

[@jamespotts4022]

Same here

[@iFlarsky]

That is correct

[@withadraco]

I agree. Every single OT/PT I have met recommends the exact opposite of what he is showing here. Even my own body can attest - kinetic prior to workouts, static stretches after...

[@Gufenaugh]

Agree, should use dynamic stretching before, static after.

[@LR6092]

Honestly don't even stretch before running. Maybe some short dynamic stretches befor a hard track workout, sure. There's no point stretching out a spring when you need it to be springy

[@srichar879]

I’m an old guy (59) and definitely need to stretch more before my runs. Thanks, you are inspiring me to keep going.

[@abelmore7]

You are right in saying that stretching is the most underrated thing people can do! Every morning for the past 5+ years I take about 20mins to stretch everything and it has paid dividends in the long run for sure! I’ve seen myself benefit physically, & mentally from it & highly recommend it as foundational.*

[@jasminemangrum2581]

Aren’t dynamic stretches more preferred than static stretching for running? I think we should take the video as just what works for him - I know static stretching does nothing for me so couldn’t use this for my pre-run routine.

[@Roger-il8iw]

Never do static stretching without warming up first.

[@jeffward24]

Th Experts agree that the General Rule is Dynamic Stretches Pre-Run and Static Stretches Post-Run.

[@Bahamut998]

Not even stretching in general for me. I do joint warmups (like moving the ankle like he did in video). Just warm up body in general. Stretching when warm after a run or even during;

[@expatadventureturkey9324]

Very interesting stuff, I’ve found that what works for me is 5-8 min dynamic stretch just to inform the muscle we are getting ready to run. Then as part of the total mileage I have a 1 mile warm up 115-119 BPM very slow pace just to get into form. Then at mile 1 to 1.5 I perform my stretches for 10 min routine. Then the actual run begins…mileage may very depending on the day. Again many different schools of thought on this subject but the video was great information to share and provide additional benefit in adding tips into our kit. Thanks

[@Bahamut998]

Even above stretching, for me before a run it's about warming up the body and loosening it. You wake up, 8 hours on bed, all your body is tight. So I warm up all the joints. Hips, knees, ankles, etc.

[@domb1357]

Been a long time coming! I’ve been using the routine from the last mobility video. Eager to see what’s changed!

[@dadtothebone4859]

I hope we get a cam Hanes nick bare episode sometime 💪🏻

[@maurizioando]

YES!! I’ve been waiting for this!!!!

[@CarloSnow5]

What I feel and have seen that I really need to focus on before my runs is my hips. The rest is decent, but my hips and all the muscle groups they involve take a lot to activate and start firing up. I even look ugly when I am cool then as I warm up I start looking better and better while jogging/running! There’s no perfect stretching routine for everyone, you have to look for your weaknesses and target them. Thanks for the tips Nick, I like the practicality 🤜

[@inthemoney8944]

Been watching you since the army days. Seeing you now is impressive. Could literally play for the nfl

[@KraYohLuhh]

FINALLY! Been waiting for this video. Thank you, Nick. 🙏🏻🙏🏻

[@victorcolina9768]

Thank you very much. I thought I was the only dude wanting to get jacked and run at the same time, because a I loved the runners high one time I tried it, I was refusing to run but man.. I loved it!! A new sub over here watching your great content, learning and you being an example of hard work and consistency in every aspect of daily life. Thank you very much. Best regards from Venezuela 💪🏼🙏🏼👍🏼🥇

[@iamstephen9235]

Love these videos Nick! My New Years resolution is to run every day so this is a huge help!

[@abelrodriguez7214]

How amazing this is exactly what I was looking for and popped up on my feed. From one vet to another, youre awesome dude!

[@ianpierce8723]

I have been waiting for this for soooo long. Thank you 🙏

[@sarahlachowsky2177]

Yassssssss THIS IS WHAT I NEED IN MY LIFE! Thanks Nick!

[@SprintTri57]

I like the theragun before running and dynamic stretching, air squats, lunges, leg swings, ankle mobility. Also like to activate my glute medius. That muscle is crucial to wake up before a run since it is a vital stabilizing muscle group

[@Victory_ofthe_people]

Love seeing your pre run, post run, recovery stuff! not enough people posting the behind the scenes work!

[@ewang69]

These are on par with what I do. I like to run after a weightlifting session so I guess that is a warmup, with similar stretches in between.

[@DJB5556]

Thank you for posting this brother! 🇺🇸

[@garrettcoolidge2618]

Not sure if a video like this is out, but I’d love to see what your warmup before lifts looks like

[@jlank31]

Great stuff. Thanks for sharing everything in a condensed vid

[@therangersinger]

2 months ago I dropped the archaic static stretches and started dynamic stretching only. Huge difference is pre run warm up. I still do incorporate static stretches after I run though. I have found that for me the dynamic stretching prior to running has resulted in less overall tightness in the first mile as well as less tightness the next morning. It only took me 25 years of running to figure out what worked for me 🤣🤣🤣. Great video Sir.

[@blakespears1907]

YES!!! THANK YOU! I NEEDED THIS.

[@t.studio4095]

Thank you for putting us up on game!

[@chiragrana2323]

Thanks a Ton Nick, been real helpful.

[@idan112]

Thank you man. Video is truly good

[@masa5808]

Inspired me to start my channel ❤️

[@janfolkerts7342]

Like youre vlogs and maybe even more youre podcast! Inspiring and recommendable!

[@graysonjett1]

Never thought I would see an Office reference in Nick’s videos 😂🙌🏼

[@briankrosky3567]

The only real static stretch I do before running is the hip flexor example at 4:40 (this might be the greatest stretch of all time) but I much prefer dynamic. Also - do some quick sprints or something to get your heart rate higher so it doesn’t jump like crazy when you actually start the run.

[@rosycheeks.]

have been wanting to see this one for sure

[@jcxcruzer1291]

What’s your view on doing a 5/10 min jog (super slow) to just get the muscles loose, and then do these stretches? I feel like stretching cold is always a lot harder

[@ethanchavez3746]

We do a mile warm up before doing any stretches in cross country so it can be really helpful

[@richardmiddleton7770]

Running takes time, it's hard, the hardest part is getting out the door, the last thing most people need is extra 'work' just to go for a run! Animals don't do this, they just start running! Get up early, put shoes on, walk out the door, job done! Nothing complicated needed! Running is beautifully simple.

[@krullsk]

Thanks man! Always wonder about this

[@domruns9472]

Most important part of training is the warm up and stretch cool down.

[@zackbusby1290]

Crazy! I was just wondering this this morning!

[@Jonathana0608]

I think this is the 1st time Nick actually says the catch line "like comment and subscribe" in all my years of following.

[@MagicBoxNostalgia]

By far the biggest pre-run issue is...taking a dump. Whens it is all done. I am ready to go!

[@wheresbrent]

Been awhile. Nice vid Nick.

[@NasonVSRG]

thanks for the stretches! Stretching is humbling. This video earns a like for the office reference XD

[@debrapedersen9087]

The timing of this video is clutch

[@OPALO99]

Dynamic stretches are more beneficial pre-run and static stretching post-run

[@s940867]

Loved this video. Thanks

[@gloria4819]

Great routine. Thanks!

[@austinhook_]

This was great. Love this

[@JoshHitti]

Running my first half-marathon in a few months, this is going to be crucial during training. Appreciate the routine.

[@aweston111]

All my favourite stretches - reminds me of the track & field warm ups we used to do. Great work - and rocking the Hoka Rocket X's - fantastic shoes

[@Gingermountainfitness]

I’ve started doing the seated stretch for the front of my ankles and it has helped so much! Like you, I am SUPER tight there and will never be able to lean all the way back 😂

[@gibson5056]

What about POST run and recovery techniques and tips?

[@jonathanstiles7455]

I don’t wanna be an arm chair expert but this routine would actually be a really great POST run routine, but really bad pre run

[@xmeerzx]

My God I feel like this video is made just for me, thanks a lot for sharing 🙏

[@arinjayurs378]

I use a jigsaw with an attachment as a theragun which the jigsaw has adjustable speed

[@leonardoborsato8187]

Nice. Tks from Brazil

[@Kcg079]

Can you add a stretch session to your app so we can stretch with you before we do a run/strength training workout

[@Cluff8309]

Surprised you do static stretches. All the research I’ve read says you should do dynamic stretches before and static after

[@Paul1970]

Awesome advice. I’m 51 and definitely need to stretch out more. 🏃‍♂️

[@abrampena9678]

Hi Nick, are these stretches good for someone who’s just starting out again? I’m in the same boat, post military I stopped running but now after a year and a half I’ve started to get into it again. Could you re release a video going over beginning, intermediate, and advanced movements both static and dynamic stretches and warmups?

[@maxwellgoldie_editor]

Hey BPN Media Team, I'd reccomend getting a Rode LAV for Nick, so you don't hear the gym's echo as you would with a shotgun mic. - An Editor

[@westcoastsingletrack7854]

Barefoot running help completely get rid of my plantar fasciitis even when i wear boots at work i don’t get the pain anymore

[@WhiteBlaze5541]

Check out the knee over toes guy! Life changing and i bet it will make you a even better athlete!

[@smoishyk]

Please do a post run vid

[@michaelr4334]

Why do you prefer static stretching to dynamic stretching before your run?

[@aprilricherson59]

This was dope! Thank you so much!

[@grodriguezjr85]

Don't do this

[@frostbitepokin9520]

Pls don’t do static before your run

[@lewisgoodladtriathlon]

Nick, in the UK military we are always told to do dynamic stretching before exercise and only do static stretching after exercise, i was wondering what your thoughts on this are because your saying to do static stretches before running…

[@mr.h.9103]

Good to know. I am currently unable to run because of a right heel injury.

[@adamspaulding8168]

Hey Nick, a question occurred to me after watching this - how might this routine differ for a race? Logistically, how do you accomplish all of these things right before the whistle?

[@TaylorRos]

I dig the routine. Much of what I used to do when I was competing.. Now I'm a bit lazy 😅 Getting back to it though

[@HighSpinSwingSpeed]

Stretching straps work great for hamstrings amongst other body parts.

[@manujeb14]

Nick- I hadn’t heard you talk about your weak ankles before. As somebody who is a runner but also has weak ankles from previous and youth sports, I’ve always wanted to trail run but I’m literally terrified I’ll snap an ankle. Any recommendations for preventing injury on uneven terrain or overcoming this fear?

[@mrme123music]

I wanna see a deep dive of post run/general recovery

[@RicardoRamirez-gp3lh]

What tips do you have for a beginner runner? I want to get into it I currently do athletic workouts not just bodybuilding stuff.

[@saltyshaker8114]

My ankles are shit too.....good advice!!

[@ishwarjkd9268]

Do make available bare nutrition in india as soon as possible pal

[@zacsakacsi]

Awesome tips!💪

[@JoeBucks]

Question to some of the experienced runners: After about 5-6 miles of running, my right shoulder area starts cramping up pretty bad. Why is that & how can I prevent that? Thanks !!!

[@Bahamut998]

I'm not a doctor but this isn't normal. I would say the only thing that cramps up an area is wrong movement being done. Make sure you sleep in proper environment (that doesnt cramp muscles), and when you run, move your body properly. Personally I always brace by core and move arms never too far, always close to body. Finally warm up your shoulders: Swing arms back and forth in rotation manner, and do the same but with hands on shoulders. Can also do some light shoulder stretching, it helps avoid any cramping. Like arm across the body shoulder stretch.

[@FluksWorkouts]

Lets go Nick!

[@Will_Mitchell187]

Thanks Nick! Go one more

[@Terrilyn_Austen]

thank you! Question, why do you choose static stretching over dynamic stretching?

[@CrossfitFan125]

Can you also do a post run routine?

[@mylesloewen750]

Why did you stop using the showgun massage gun and start using the theragun

[@mr.merwan558]

Nick i start running but i worry about losing muscle mass durring marathon prep. Can you make complet video explaind this topic and saving muscle mass durring long runs

[@ryansanders9725]

So from start to finish how long would you say this takes? For example if this was to be incorporated into a morning routine how long should one block off for this pre run routine and run?

[@barbarawieners6987]

Preferable to warm up and then stretch or doesn’t matter?

[@unclegoated2884]

Thanks 🙏

[@keegan.z.fitness]

Thanks for being transparent about your limits of mobility. I’m so tired of watching stretching routines taught by human rubber bands

[@adventureswithrobertdiesel5094]

I need to figure how to enhance my bicep peak for my thumbnails 💪🏼

[@coachaaronmba]

Is there a specific reason to do them in this order?

[@bennyking572]

This is exactly what I needed, thank you

[@ikouremenos]

Barefoot shoes- give them a try Nick! They will help you become an even better athlete. Cheers!

[@dlmcdan]

Love your company and products. However stevia gives me headaches. It would be awesome if you could have versions of your product with real sugar instead of fake.

[@eli2318]

You've never gave your review on the Injinji socks.

[@pcassio23]

Whats the model of that Green lime shoes in the beginning of the vídeo? Max respect Nick

[@benjamin.kelley]

Nick, are you aware the machine is called a "GHD" machine? I didn't know that until a few weeks ago.

[@tidal_banana3407]

Can I buy the T-shirt and get it shipped to the UK?!