You NEED to do this before EVERY RUN | Activation Exercises for Runners

[@runningchannel]

What’s your go-to pre-run routine? Tell us!

[@NikButler]

Drink water about 30 mins before my run, 10-5mins before its all stretches of legs and shoulders . somewhere between pilates and yoga; is it weird I like to be mindful and calm before a run?

[@larrywarren3603]

I usually have a cup of tea and a shit, and then I'm good to go. I should probably do some activation too.

[@Adam-kt7yx]

Poo, coffee and a smoke 😬

[@runningchannel]

@@NikButler No that's not weird at all! Sounds very relaxing!

[@runningchannel]

@@larrywarren3603 💩

[@Kelly_Ben]

I've been running on and off for about 30 years, and my warmup was only ever a 5 minute walk. I also always complained that the first mile was misery. A few months ago a started doing 10 minutes of gentle squats, side walks, sweeps, leg swings, etc. From the first step my runs feel so much better! I'm going to try that triple extension too!

[@runningchannel]

Let us know how you get on with it!

[@One_Life_One_Chance_Education]

@@runningchannel Hmm

[@SamTuke]

Love how you name the muscles stretched, and provide the proper terms like 'activation and 'trigger point'! These exercises are quite different from the ones I've seen elsewhere.

[@eugenedegeorge5084]

I just I just saw this on my cell phone and I had to make a comment. my wife and I are both ex- Runners. we both ran the New York City marathon all the way back in 1988 .in those days stretching took us only about a couple of minutes-- quads, calves and few other things and then we were ready to go. I find it interesting that it has become so scientific now. I can remember doing some of our first runs in the 70s in nothing but a pair of sneakers --running shoes were in their infancy then. Unfortunately, my wife has had to stop running. I still do 5ks with my daughter; but at a pace that I don't even want to talk about .LOL. I give you two points for wearing New Balance shoes. They were always my favorites. Good luck.

[@runningchannel]

It's pretty cool how stretching has changed since then!

[@eugenedegeorge5084]

@@runningchannel my wife watched it also and she thought it was very interesting. question we can't decide if you're Brits or Aussies-- which is it? Lots of money riding on the answer LOL. 🇦🇺🇬🇧

[@Merton32]

@@eugenedegeorge5084 they are British, totally, I'd say... but they will have to confirm this to you ;)

[@jamesovington6505]

@@eugenedegeorge5084 they are both British. Sound nothing like Aussies 🙈😂

[@eugenedegeorge5084]

@@jamesovington6505 thanks .being an older American sometimes it's a little tricky for me to determine which is which even though someone else may pick it up right away.👍

[@EEA-2022]

Running channel- I want you to know how much I love and appreciate your positive energy! You make me so happy to be a runner! 😁 Thank you so much for these tips!

[@runningchannel]

E P this makes us so happy! You’re so welcome! Thank you for the support!

[@jerrylansbury9558]

Ive been a runner since age 14....now Im 64. Ran a few marathons......best time was 2 hours 40 minutes. Learned early on.....do no stretches before a race ! It only hyper- stimulates muscles and causes cramps !!!! Before a run/ race I have never done stretches ! Ive never had a cramp while running ! The only warm up Ive done before a race was run a 100 yards at a slight brisk pace. Rest...and run ! Distance running is not demanding at the early stage in the race. Its easy and comfortable. This is the warm up period !

[@runningchannel]

Thanks for watching Jerry 😊

[@runbikerun8189]

First day of 2021 and one of my goals is to complete this routine pre-run every day (even the days I am unable to run)! And follow it up with your next video on After the run. I had no pre-run routine. Touch my toes a few times, stand on a curb to stretch the legs and go. Thanks for the great video.

[@runningchannel]

Amazing! Happy New Year!

[@IM-uh5tk]

Video summary: 1- Foam rolling 2- Stretches 3- Activations

[@tracklyrics4you9]

Wow, great video! I had to comment. I've only recently started running and have always had what I thought was 'weak knees' so when the pain came back I thought nothing of it and just took a week off. Watching this video I now knoq it is the tightness of my TFL muscle that's causing this pain! Followed the stretch and the pain has gone! Thank you! Now I can continue to run knowing what to do before and after so I stop feeling this pain. Glad I found this channel :)

[@duniasamuel]

Utdasyt

[@kevinlance1813]

All good stuff. I ran for 4 years before I starting having aggravating injuries. I went to a physical therapist who gave me knowledge and training for dynamic warm up along with therapy. It was the most valuable thing I have done for my running. If I'm honest I have slacked off on warming up but if you have nagging pains warming up and cooling down will really help. Thanks as always Running Channel!

[@runningchannel]

Kevin Lance now is the perfect time to set some time aside to warm up! You’re welcome, thanks Kevin!

[@nathandavies327]

Definitely adding these in. Not just before a run, but as a daily routine. Thanks!

[@margaretkelley8305]

Thank you! there are a few things here I forgot about doing!! Very easy to do within a ten minute window of running and it is so important!!!! Thank you!

[@runningchannel]

Glad you found it useful!

[@margaretkelley8305]

@@runningchannel I have been watching this several times a week now so I don't forget again. My normal is that I also add in dynamic hip and leg swings and butt kickers, lots of leg swings as I find those really make a huge difference in mobility and recovery

[@skirtonbear1]

One more thing: on a curb or step I stretch my calf by putting the ball of my foot on the step above and pushing my heel down and hold then gentle bounce then switch feet. I tore a calf muscle once, so PT prescribed it.

[@runningchannel]

S Kirton will try this one! Thanks!

[@LenaWolschaap]

Oh I do this all the time but my pt never said anything about it, so I was afraid I was doing more bad than good (it just felt right). So I'm glad I now know it's a good move!

[@martinreynolds6027]

So 'the PT prescribed it' ? Really? Like a Doctor prescribes medication? Surely not? I'm not happy about your use of language to make viewers think you are something you're not. I have watched your video and its a load of self promoting rubbish.

[@romellwilliams728]

I am trying the Prerun warmup thanks. I have used them in the past so I know they work.

[@jenniferbarke4150]

Thanks for this ! My last couple of runs have been an issue for my knee so I am hoping that doing some of these will help with that !

[@runningchannel]

I hope so too!

[@kevinlance1813]

Take it from a recovered Runner's Knee victim. Warm up and cool down particularly for long runs. You will be glad you did when you can run with confidence again.

[@jenniferbarke4150]

@@kevinlance1813 Thanks tried it today but obviously wasn't good enough as 2km in the knee pain started again... maybe I am not doing it long enough....

[@mikemosby8000]

Jennifer Barke might be worth taking a short break and starting again slowly. Once you are truly injured it’s too late...take care now.

[@patmcguire9794]

Great Tips, I also suffer knee pain so these help relieve the pain during run.

[@MarieRossiter]

Totally guilty of not doing my stretching before a run. Most warm-ups are simply a quick walk. Love the examples and I am going to carve out the time before my runs to add these to my routine. Thanks for the amazing content! Keep it up!

[@runningchannel]

You're so welcome!

[@carlaportocarrero6464]

Holy smokes!! I thought I had a good warm up technic, now I know why I had knee pain after I run. 😞 Oh well now I can fix it. Thanks again. 😊 Stay safe. 💖

[@runningchannel]

Carla Portocarrero hope you find this helpful! Stay safe ❤️

[@lightbeingform]

Lately, I’ve been slipping into the worst pre-run routine, which involves a bpm hike induced by rushing to the start point in my car while stuffing my face😂 I decided today, that changes! I am getting back to my old grapevines, walking lunges, etc but I am going to follow along with you guys on this one a few times and mix it up!! Thanks for being helpful and charming guys!

[@firerunner5224]

Thanks for the advice! Now I do these every day before my run!

[@olivehorridge2239]

Well done. You have been such an inspiration since I heard you on Run Pod.

[@runningchannel]

Thanks so much!

[@aal-e-ahmadhussain3123]

I take about 15mins for a quick muscle activation, especially if I’ve just been sedentary for a few hours (ie sleeping, sitting at desk, driving). Six quick movements: hip haul to abduction, clams, all-fours drawbacks, crab shuffle, calf-raise with heel pinch at top, leg swings. These open up my hips and switch on some of the “sleeping” muscles (gluteus medius, core, etc) so as not to leave all the work to my more dominant muscles. Works well for me. Will try some of these new ones - been avoid A-Skips and B-Skips for too long. Thanks TRC.

[@runningchannel]

Nice routine! And thanks for some of the movements you do, will try these ones out ourselves! Thank you!

[@lovecheese45]

Thank you for the tennis ball idea. As someone who always screws up my knees, I think this would be a great addition. Wish the military woulda taught me.

[@runningchannel]

J L hope it helps!

[@amyavital1236]

J L I definitely have IT issues but I couldn’t really see what you were doing in the tennis ball exercises.

[@micvi111]

Great video, but some of it got me to think about Monty Python’s Ministry of silly walks, which I also think could be a good warm up :D

[@connectedvinesdesign]

I was thinking the very same thing! Love the videos - very informative and you have helped me so much in training for my first Half!

[@karlchandran4631]

It's often forgotten, that once you've warmed up, you’ve prepared your body and mind for the rigors of the activity.

[@runningchannel]

True!

[@haleyh4342]

So true, I have horrible pre race anxiety and when I ran in high school I HATED the warm ups before our races. But since then I’ve gotten into half marathons and now I get how important warming up is for not only physical but mental preparation as you said. That way you feel like you’re getting the most out of the first few miles and not like you’re warming up during them.

[@karlchandran4631]

@@haleyh4342 Well said!! If the mind is ready to endure discomfort, so can the body. If the mind is unwilling to endure discomfort, physical performance will certainly be limited. Pre-race anxiety is fairly common and pre-race warm-ups just gets one in the right frame of mind!

[@shanf5027]

C

[@shanf5027]

Cg

[@sudanlama6183]

Amazing tips . Ex gurkha and now training instructor of my own pre army training academy. Helpful tips . Thanks a lot .

[@anishphilip7930]

I had to stop running due to an unfortunate injury cz of an improper warmup. your positivity makes me wanna start again

[@ZjTwams]

It's a freakin' miracle I never pulled anything. My warmup consisted of a coffee and dump before leaving the house lol. I have had to change things up since pulling a muscle in my foot - trust me your feet don't get enough love, and they can ruin everything if they get really damaged! Happy running friends :)

[@connieknox7992]

🤣🤣🤣

[@skirtonbear1]

Many of those activations my PT sent me to do. Can’t do any of the ones lying down before Run Crew, so a PT showed me how to use a ball on my hip up against a wall and some of the others sitting or standing, but not all. The triple extension I do with a band attached to my treadmill base at home. Now that I’ve seen you do it at a wall this can also be done before Run Crew sans band. Thank you!

[@runningchannel]

S Kirton glad this helped! Let us know how you get on with the exercises!

[@kevinhennessy4857]

Hi Anna and Andy, did a combination of rolling, stretching and activation in 15 minutes. I am off for a 30 minute hill session now in the fields. The body is definitely warm now. Thank you.

[@runningchannel]

Great job!

[@ricardomidelgey3572]

Coming back from a six week injury, looking for some alternative warm up exercises - thanks guys 👌

[@runningchannel]

You're welcome! Hope you enjoy these!

[@oskie501]

I'm one of those people who doesn't stretch at all, but I found this warm-up helpful. Doubtful I'll do them all, but I will definitely try to incorporate several into my pre-race warm-up. Thanks, Anna!

[@runningchannel]

oskie501 glad you liked it! You’re welcome!

[@emilymeaney5364]

Thanks! Going to try the foam rolling and some activation drills. 😁👍

[@runningchannel]

Hope you like them!

[@MattDRT0358]

lol, well this is embarrassing...no wonder I always pull up sore! my pre-run routine for the last year (how long i have been running) is a few sips of coffee, quick trip to the toilet, then GO GO GO lol

[@runningchannel]

😂

[@butchlagado1339]

same hr 😊 coffee, toilet then blood pressure check

[@Blades-fm6ck]

So important to warm-up like this. I'm guilty for skipping these exercises before setting off for a run.

[@MainstoneMedia]

I love the way you speak, so professional 👍🏽👌🏽

[@shaunoakman5609]

Just saw this vid, tried these out in the back garden, bit different to my normal warm up but like the idea of going through all the motions & better for me than my usual 2-5 min session. Cheers guys 👍

[@runningchannel]

Glad it was helpful!

[@stryder99]

On any given day, I do some variety of these stretches and activations. The one thing I always do before any of is it a 5-min easy jog as a pre-warmup to make the stretching and activations a little easier. Also, I've always done foam rolling last, but thanks to this video, I'll try it in the beginning.

[@runningchannel]

Louis Green hope it helps!

[@bbq_fit]

I’m glad this channel exists. I love energy but more importantly the science you use to back it up. It reminds me of when I was in college. You definitely earned a new subscriber

[@runningchannel]

Welcome to the channel! Thanks so much!

[@amyolsen9671]

I do some of these and walk to warn up. I will definitely replay this video before my next run to warm up. Thank you!!!

[@runningchannel]

You're so welcome! Hope it helps!

[@dermotgannon4895]

I add these now to a trio of Michael Jackson live dance manouvers and my times for 10 km falling...thank you

[@runningchannel]

That is awesome!

[@charleanparksfordistrict6s746]

I will definitely incorporate these warm-up exercises into my run routine. Very helpful.

[@runningchannel]

Glad you like them!

[@cmac1455]

My warm up has been an easier first mile in all my runs. I tend to stretch when i'm done when the muscles are more supple (in my opinion). But, recently i've experienced pain where the calve meets the heel (at the heel). Very uncomfortable but goes after a mile. I recon it's primarily tight calves so i will take your advice and use the foam roller before each run and do some additional (easy) stretches. Before lockdown a quick 40min sports massage session would have sorted this out for me!

[@runningchannel]

Hope you find this helpful! We also have a video with extra foam roller exercises you might find helpful as well kzbin.info/www/bejne/gpyUZH58i5WCi6M

[@angeloryanmercado8702]

Watching from Philippines! I love your channel! My buddy and I use your warm-up now.

[@runningchannel]

Nice - thanks for watching!!😊

[@davidward3505]

Great vid! My pre-run goes as follows, alt knee tucks up to my chest 10 each leg, 10 each leg frontal high kicks, 5 squats into 5 reverse alt lunges then 3 min light jog to increase blood flow and get the knees ankles ready for the impact etc 😀 don't get me wrong, the only reason I do this is because I never did and learned that if I want to get better then YOU MUST warm up ha ha great video from you all once again 👍🏼

[@runningchannel]

so glad you liked it!

[@UnpluggedChats]

Great video !! Nice warm up exercises! Also loved your shoes 🤗🙋🏻‍♂️

[@rish_meister]

Hi! I’m new to running & also to The Running Channel. Already regularly follow your video updates which I find to be quite useful. Still totally haven’t got the hang of running yet and I do short runs most of the days. A short note of thanks and keep up the good work with your informative videos!

[@runningchannel]

Thanks so much and welcome to the channel. Glad to be a part of your running journey, best of luck!

[@setsunasakuradzaki365]

I read that static stretches before running is kinda harmful. Its better to do them after running. And for pre-run routine dynamic stretches are preferable

[@avinashbhogun]

Being at home i.e. sat down for longer periods of time my glutes have become very lazy, Watching this video I have found these routines and explanations very useful! I will try these before my next run. Thanks!

[@runningchannel]

Happy to help!

[@mercyrurii1918]

My run routine - throw off my blankets, kit up, washroom, out the door, walk 500m and off I go🏃🏽‍♀️🏃🏽‍♀️ 🤣🤣

[@footballtraininganddevelop3702]

I’ve just pulled my calf with my 2 stretches and go warm up routine I will definitely give these a go. I really appreciate all the technical details behind it as well it’s very interesting

[@runningchannel]

Hope these help!

[@michalpetras984]

An excellent video. I have not done any special stretching before my runs, only after. I will start today with these warm up exercises. Thank you

[@runningchannel]

Let us know how you get on with them!

[@michalpetras984]

The Running Channel : I tried yesterday. It feels great.

[@jamshaediqbal]

Its good to see all these stretches before Run 🏃🏃🏃

[@CookingwithChefDai]

Wearing shoes inside the home freaks me out, other than that, a cracking video 👍

[@er.neeshukumar2672]

@@DevonPixie1991 ppppppppppppppppppppppppppppplpppppppppppppppppppppppzpppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppzpppppzppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppppl.p L L Ll L L L Ll Ll L L L

[@lawrenceb3434]

My right hip was KILLING me right after my first run back in a while. I'll be doing these!

[@runningchannel]

Let us know how you find them!

[@parimaltrivedi2146]

Absolutely precious tips. Thanks

[@runningchannel]

Glad you like them!

[@dakotaztribe]

I'm a 57 year old newbie to running so I'm trying very hard not to break or tear anything. These exercises are very useful.

[@runningchannel]

Glad you found them useful!

[@JaniceOrtiz]

No estoy tan mal. Realizo la gran mayoria de los estiramientos. Gracias! Me encanta su canal. 💪🏽🏃🏽‍♀️♥️🇵🇷

[@runningchannel]

Great work! Thank you for all the support!

[@samburrow8099]

Very useful, definitely going to incorporate some of these and increase my use of foam rolling as Ive previously only been using it post workout (and not every time)

[@runningchannel]

Glad it was helpful! We have another video all about foam rolling and some different exercises using them if you're interested (kzbin.info/www/bejne/gpyUZH58i5WCi6M)

[@samburrow8099]

@@runningchannel I'll check it out, really liking the style of your videos

[@veganladyinthemirror2476]

Hi guys! Love your channel and the continuous running tips and tricks! could you please do a video on stretching the calves properly pre and post run? My biggest issue is tightness in my calves whether i run or workout in the gym. I have flat feet as well so that may aggravate my susceptibility of getting painful calves. Thank you and keep up the good work xox

[@runningchannel]

Thanks Nico! We will definitely add this to the lists of things to cover in future videos!

[@小林れいか]

Thank you! This timing was perfect since I'm actually just about to go for a run.

[@runningchannel]

Perfect!

[@小林れいか]

@@runningchannel The exercises definitely worked. I did a 10km and didn't get any shin splints 🙌 Also, I didn't get a muscle cramp.. thanks

[@danielpotapczuk2155]

Good video, I watched it before, did these exercises and then went for a run. However, there is one more thing to add to this list: Before you run, just make sure you do not feel thursty, so you will not dehydrate.

[@runningchannel]

Daniel Potapczuk yes great tip!

[@alexisbarroscadena4677]

Hola amigos, me parecen muy buenos estos ejercicios antes de salir a trotar, los pondre en practica.

[@sarahlevine2397]

I just found you guys, what a great channel! :)

[@runningchannel]

Thanks so much!

[@glennmoloney7460]

Thanks for the tips guys. Much appreciated!!! The only thing I can mention is I do as part of my warm up is skipping (using a skipping rope that is). Usually do around 200 you can do whatever is comfortable. Cheers and stay safe.

[@runningchannel]

Thanks for sharing!

[@jan8721]

Thank you very much Anna and Andy! I have only been doing maximum 2 minutes warm up apart from the brisk walk so I don't feel guilty of not doing anything 😃 This shows how much I should concentrate properly on warm ups..Thank you both 🙏🙏

[@runningchannel]

You're welcome!

[@mattlane76]

This is really useful. Thank you so much. It would be even better if you made a follow-on version of this. I'm sure everyone would do it. Same if you created a follow-along version of the cool-down video too. Many thanks. It WOULD be really REALLY great to have follow along versions.

[@rumpelstielzchen648]

I've always wondered if the Ministry of Silly Walks still existed. Glad it still does.

[@runningchannel]

😂😂😂😂

[@nayeemulhuq8556]

This is very helpful, im going to make some of these in my pre running routine

[@nathanvanniekerk2621]

Hi to everyone at the running channel . I just wanted to say thank you for all the advice and tips you guys post regularly. I completed my first half marathon 2 days ago with a time of 2 hours 1 minute and 15 seconds . Thank you everyone ❤️🙏🙏

[@runningchannel]

That's awesome Nathan! Massive well done to you! What's your next goal?

[@nathanvanniekerk2621]

My next goal is to do a full marathon maybe at the end of the year or start of next year . But my ultimate goal is to do the comrades marathon one day which is 89km

[@bf1321]

Without you guys, I would get all kinds of hurt. Great video!!

[@runningchannel]

Thanks for watching!

[@kaylalalaroo]

Whenever I finish a run I do these too! Just in the opposite order!

[@sophiebennettdiplcm8236]

Chocolate Digestive and a cup of tea an hour before is my warm up! 🤣

[@runningchannel]

The best!

[@TheBrokeBaller]

🤣

[@spl0tt1]

Just the one digestive?!

[@archstanton6102]

Plain or milk chocolate?

[@sophiebennettdiplcm8236]

Nik Turk gotta be dark! Or a chocolate Hob knob if I’m feeling fancy 🙈

[@michaelwilliams54]

I have always stretched before a run and will incorporate some of these exercises. Thank you 😊

[@runningchannel]

You're so welcome!

[@MsXia-iy6kq]

This is one my favorite channels recently 😃❤️ I love how informative and motivating this channel is 😃

[@jeffsmith1284]

@6:43 Ministry of silly walks begins. Thank you! This is most helpful!

[@runningchannel]

Glad you found it helpful!

[@ZoomGadget]

You just beat med to it 👍

[@jeffsmith1284]

ZoomGadget Monty pythonian minds think alike!

[@eclipse067]

A good Monty Python reminder :p ! Great exercices !

[@runningchannel]

eclipse glad you liked them!

[@RossNixon]

Oh, I'll have to watch it again. Did I miss the John Cleese silly walk?

[@kevinlance1813]

Hadn't thought about it until I saw your comment eclipse. Definitely a public service announcement from the Ministry of Silly Walks.

[@txelmore]

It was the first thing that into my mind as well, especially given the British accent.

[@randystockton624]

Im old 55 and work a lot of hours (OT) so i have time for about 3 good stretches....never had any trouble with calves, hamstrings, but if i don't activate my hips before my run they will hurt a little...i run slow but can fun faster just take my time and do a good bit of hill running seems like i get more out of running slowly up the hills than running fast on level ground....not worry about my time just distance..

[@nikeprojoe]

I do athletics and sprint training for Nuneaton harriers athletics club and just wanted to know how to get a quicker start out of the BLOCKS THANKS JOE

[@Mannerzs]

This is a great video and much appreciated. The only I didn't quite like is the fact that you recommend the back stretch on the floor pre-run. I think if we're talking pre-run the routine should all be on the feet (with the exception of the sitting piriformis stretch. Maybe do a standing lower back stretch instead - keep the energy going in readiness for the run!

[@runningchannel]

Thanks for the feedback Alex! You can always adapt these exercises to suit what you need 😊

[@QuynhNguyen-xn5gu]

Love this video! Thank you so much!

[@dkirk5814]

Really feel this working. Golden. Thanks again you guys.

[@runningchannel]

Great to hear!

[@franklindomingo3046]

Wow... I only knew two or three warm ups. Nice to learn more of it👍

[@DamyanBogoevValeriev]

Thank you for the great workouts, tips you are sharing every week.

[@runningchannel]

Glad you like them!

[@TheCineroo]

I’ve pretty been doing these religiously for the last year before my runs and been finding them good to loosen everything up on rest days too. The piriformis and hip flexors are static stretches though which I’m not sure I should be doing, though I’ve not had any hip injuries.

[@eliut6855]

from here directly to the ministry of silly walks...

[@pubzi1]

Very helpful. I do little warmup which resulted numerous injuries. Hope this will help me.

[@runningchannel]

Hope this helps!

[@pubzi1]

I used this before every running session and managed to increase my daily mileage without getting tired. Thanks a lot for detailed warmup plan

[@NatHollings]

Sweet, I normally try to start with walking lunges - good to know some other techniques!

[@runningchannel]

Happy to help!

[@Maxyshadow]

Thanks for that awesome planta stretch!

[@runningchannel]

You're so welcome!

[@chriscotton2]

I walk for a few minutes while the watch finds GPS and I attach phone to my arm. Then a few minutes of dynamic calf stretches and a few leg swings and I’m off... I take first km pretty gently while I think about a route and that’s usually enough. I save the serious stretching for afterwards when everything is warm. Give TFL a roasting at the end to avoid any ITB trouble.

[@runningchannel]

Chris Cotton that’s a good tip warming up while waiting for GPS!

[@Miyakies]

Problem for me with foam rolling is the fact that you need to rest back on your wrists. I’ve got carpal tunnel in both hands and it’s worse in my right hand, can’t put any pressure on it so foam rolling is out of the question for me 😞

[@PaulElmont-fd1xc]

I also have carpal tunnel. I have found that if I put my weight on my knuckles/fists rather than my wrists, it really helps.

[@moimoitonsing3378]

Love it! Thank you so much for sharing❤

[@DavidBrown-wp5fc]

I suffer historically from knee issues with increased mileage. Happened after I increased mileage way too quickly... I’ll be honest, I do NONE of these 😬 haha. Apart from the rolling / stretching. But even that’s not as much as I should! I’m gonna commit to these now👍 thanks

[@runningchannel]

Let us know how you get on with these!

[@martinberridge9173]

I do yoga Sun Salutations which were originally used as warm ups for more challenging yoga practice

[@runningchannel]

Sounds great Martin! Do you find this helps your running performance?

[@martinberridge9173]

@@runningchannel Out of all the warm up routines I've come across these suit me best - entirely unscientific. Have started adding some of your glute activation routines into the mix - sun salutations don't seem to be designed to do this.

[@waynehearne5498]

Cheers for that I never warm up unless in a class haha

[@dekhoorseekho4105]

Please make a video on knee pain and injuries in sports

[@iberiksoderblom]

"Hands up" ! Both before and after. I use the slow runs and the change of activity to keep my body and mobility at normal level. I'm not doing ballet or Chinese gymnastics...

[@runningchannel]

Good to keep your body moving before and after!

[@aliallthechampion5470]

am Harrison from Kenya 🇰🇪 this is well help me!

[@motorbikemike99]

Time is of the essence on my runs so I o my get time for one or two dynamic stretches before a run. To do all these would add 30 minutes on to my run

[@runningchannel]

Mike Halcomb true! These are just suggestions for if you have the time!

[@raymondmorrow7926]

Usually just stretch until my gps watch connects. Since I live way out on farm in the country about five minutes. Cool down usually few stretches and a roller then hot tub.

[@runningchannel]

Thats a great tip!

[@wasimahmed5941]

I do zero per-running exercises. Yes, and I do 3 times 10K each week. That is why I have ended up pain in both legs. Thanks for the video. Hope I learn something from it.