MOBILITY WORKOUT FOR RUNNERS - HIP/ANKLE/FOOT MOBILITY TO STAY INJURY-FREE!

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[@cusernament]

Holy mobility! I literally couldn't do any of these! My heels can't touch the ground.

[@VladIxel]

just aim to be consistent with it and do as much as you can - try and do this video few times a week it will really help

[@paulduffy7001]

Same would need to start with more basic stuff

[@eipechacko4344]

Just shows how important some of these type of exercises are to include in our routines. And keeping in mind about the reward which is running injury free may also help to be consistent.

[@davidalcock55]

I just want to say thank you so much Vlad. I have hip impingement that I've been battling for last 4 years. Body locked up all over but especially in the hips, lower back and groin. Seen countless physios etc. This left small changes that never last. A friend flicked me this routine, been doing it every day over the last week and the improvement in my body is remarkable. I thought having a body that was tight all over was due to 10+ years of marathons. Amazing it's all gone. Can't thank you enough!!!

[@VladIxel]

really happy to hear that! make sure you keep it up even when you feel better

[@TR-wm3sg]

I've done about dozen of your videos so far and this one has been the most difficult for me. Just shows that I have some work to do!

[@mortonkronenberg2611]

Best mobility workout. Please do some more . Thank You.

[@jonnyblujeans34]

This is the first mobility routine that's actually helped my tight feet. What a breakthrough. Thank you.

[@VladIxel]

happy to hear that! make sure you stay consistent with it even after you have much more mobility in the feet 💪

[@lauritahtinen]

Big thanks Vlad for this and all the videous! For those having trouble getting heels to the ground: roll a towell under your heels and make that thinner as time goes by!

[@VladIxel]

Great tip!

[@km6413]

This video is amazing. My body feels so much better, especially after long runs. Thank you 🤗

[@MicLee01]

Thanks, enjoyed that.

[@aanhthuu]

Thank you very much for this workout. It took me quite a couple of sessions to improve my mobility to a level that I can actually finish the workout. It seems to help my back pain. Also, I appreciate your insight about mobility being more important than stretching. Keep up the good work with the videos.

[@VladIxel]

really happy to hear that! thank you for the message!

[@java6727]

Fourth time doing this exercise now and it remains by far the most challenging of all your follow alongs. Especially the first 8 minutes

[@alastairward7722]

Great mobility movements, these are helping me to avoid future injury. I could barely stretch my knee out to the side when first doing these but have noticed a definite improvement now! Thanks Vlad 👍

[@VladIxel]

thank you Alastair!

[@kristenrose1565]

One of the best running mobility workouts I have seen to date!

[@hellyschtevie]

This routine has changed the game for me. I was over-stretching before, and much too focused on flexibility. I had this idea that even though I'm long distance running, I should also be able to do the splits and the maximal variation of other advanced yoga poses. My hamstrings would feel janky while running and my quads were also sore after long runs and I was prone to tendonitis in my feet. For the past year or so, I've been doing this twice a week on rest days, along with Vlad Ixel's 15 minute "yoga for runners" video and trained for a marathon and two ultras without injury or even the usual tightness. I am basically never sore now. I can't recommend this enough.

[@VladIxel]

Thank you for your comment, Im super happy to hear that!

[@Kilsythrunner]

Thank you, really needed that to show my weakness especially in the hips / groin

[@VladIxel]

no problem at all! yes super important to improve mobility int he hips

[@tamarafrom1746]

Oh this just blew my mind 🤯 thanky you so much! I am quiet flexible but seems I have not much mobility in my hip and my lower back is justso much in pain after running and walking. Got no real relief from stretching. Tried this first time today. In the beginning it hurt but I did as much and easy as I could and instantly after, my lower back pain is half of what it was before. 🥳 this goes into my after run stretching routine 👍

[@MarvelJulian006]

Been doing this and other workouts you shared since the pandemic. And so far, not a single injury I have encountered as I increased my running volume. Big thanks for sharing all these, Idol Vlad! 🙏

[@VladIxel]

Really happy to hear that, keep it up!

[@DamianDaniels]

holy cow. yeah this is hard. i've been doing runners strength workouts for about a year and was doing weekly yoga classes for a good few months and I can't do a lot of these. your videos are great though. thanks for making them

[@VladIxel]

thank you

[@VladIxel]

Do your best to come back to this workout and do it often. Improving mobility means fewer chances of getting injured

[@chrischros5911]

Thank you very much for your support here. It's so helpful, honestly, I felt a bit lost in my training as I didn't know what and how exactly to train. I found you and now I can follow the red line for my training. Thank you! 😊

[@VladIxel]

Thank you for your kind words ❤

[@tiffanyronaldson5556]

Ooh nice!! Although one set of the hip openers was enough today🤣🤣

[@VladIxel]

it will get easier the more you do it ☺️

[@eclecticsoulfire]

At least you can make it through one set haha

[@lg.breakfree8211]

Omg 😱 😂

[@mikewong711]

thank you used to do only stretching before, but now I understand the importance of mobility

[@matiasarguello3874]

Keep up the good work, mate! I am an Argentinian, currently living in Scotland. I am preparing a marathon for next year. I know that I need to improve my strength and mobility, so that´s why I am here. I am really motivated! Thank you

[@VladIxel]

make sure you stay consistent with the strength and mobility workouts it will really pay off in the marathon and your future running and racing

[@xXxDigitalBathxXx]

Looking forward to trying these out regularly and seeing how it helps. I couldn't do all the squat ones on my first try today 😅

[@Windzofchange77]

Thanks for this video. Definitely been missing mobility training in my training sessions.

[@siobhandevlin6913]

Rainy day here and came across this! Wow! Thanks so much

[@shash3567]

Today I did malasana (yoga exercise) similar to your first exercise before running and my legs felt free and I was able to run better… and was looking for more exercise in squatting posture.. lucky to find this video

[@VladIxel]

stay consistent with it and it will really pay off 💪

[@AbhichartAkkarapredee]

Thanks!

[@VladIxel]

thank you 👋

[@AbhichartAkkarapredee]

@@VladIxel thank you for useful vdo help me finished vietnam mountain marathon last week 👍👍👍👍

[@ppmywhat]

Not Vietnamese but at least I’m Thai. I thought this should be a piece of cake but i felt like dying after a few minutes into the workout lol🤣 It felt really good afterward though. Like my body felt so relax. Thanks for the vidoe!

[@osasumweneweka2183]

Marvelous Vlad after Mon night ez 3miles run dude ty 17min mobility wrkt, hi fives Sasu w/ Vlad

[@nataliebarratt6954]

Amazing workout feels so much more open

[@blackhatultra]

very simple, powerfull and for runners. thank you Vlad!

[@VladIxel]

Appreciate the support 🙌

[@misseybadgett2455]

❤ Amazing class! I’m glad KZbin recommended it.

[@hillbillyboy123]

Thank you- love the format and will definitely be doing more- cheers.

[@VladIxel]

Glad to hear it!

[@lemmyandbrookie]

This is brilliant! My hip pain is far less only after this video!? Could we get an arm and shoulder mobility video? Please 🫶🏼🙌🏼

[@marshall8334]

Nice workout session during quarantine in the house. Stay safe, Vlad💪✌️

[@VladIxel]

Thanks, you too!

[@christopheletourneau5057]

I'm in the third week of doing this routine twice a week and I enjoy it!

[@VladIxel]

keep it up, it will really pay off 👌

[@christopheletourneau5057]

@@VladIxel I do enjoy your other 16min workout videos as well. Keep up the good work and thank you!

[@ThatKeB]

Great video. Using it for my leg day warm up!

[@VladIxel]

💪💪

[@gavinmcmillan6222]

Wow, yep can barely do any of that. Thanks, I’m going to get better at that. Struggled with running hip issues in the past.

[@VladIxel]

Hey, no worries! You've got this. Just keep working on it and you'll see improvements for sure.

[@gavinmcmillan6222]

I’ve improved! Got through the second set without having to pause for the first time. Love your work!

[@CamBostock]

Thanks for this brother. Super helpful

[@VladIxel]

thank you!

[@melanieh.1733]

Very nice, thanks a lot

[@teratikkoanan7671]

Thanks Vlad. It seemed easy but not. I can do only one round of each exercise, but I will try to finish all.

[@Op3rate]

Wow, just started running last week (inspired by ultras and doing one some day). Never done anything like this. I’m in my late 20s and now feel like I’m 90 lol. I could do all the movements except the leaning back with shins on ground

[@juliannadoesstuff]

this SUCKS because its hard, but i know i have to do it!!! thanks for this, def needed in my life

[@milangoga2541]

Thanks Vlad for sharing very nice!

[@renatoag880]

It was a very hard challenge for me, but i will try again 👍

[@VladIxel]

just stay consistent with it and it will get much easier and really improve your mobility 👌

[@akashkumar-eu2ld]

Thanks for the video..I cant even do the first pose without my heels touching the ground but will surely improve sooner or later.

[@VladIxel]

stay consistent with it and it will really improve over time

[@skotj1979]

Me too. Raised how inflexible my hips and ankles are with this!

[@luisalecc]

This routine is awesome, was definitely missing mobility training and this put me in evidence. Haven't missed a week since I first did this a couple months ago. Thanks!

[@VladIxel]

happy to hear that 💪

[@antonylyall9692]

I'm glad it's not just me that's suffering with this haha, Jesus this is tough !!!!

[@VladIxel]

it gets easier the more often you do it ;)

[@antonioverdejo368]

That lower back portion was spot on!!

[@VladIxel]

its my favourite by far!

[@danielhutchinson6158]

Thank you Vlad.

[@kavithadeepak1525]

Simple and very effective mobilty exercises. Thank you

[@VladIxel]

thank you for watching 🤗

[@lmbraga]

will be incorporating this into my training. thanks

[@VladIxel]

🤗🤗

[@matthood1706]

Thanks for the video. Everything was pretty easy as you described it should be except for the hips. That was challenging. Do you have any advice to work on this area a bit more?

[@VladIxel]

you just got to do it more often, this mobility workout can be done every day - try and do it every day for the next 7 days and you will see how much your feet and hips open up

[@emiel.berghout89]

Thanks Vlad. This is really helpful!

[@VladIxel]

keep it up!!

[@maxlolli3327]

Man you are great, can we have another mobility workout please

[@osasumweneweka2183]

Terrific, well indeed with you Vlad after Tues night run virtual bk 5k run 3miles dude ty hi fives

[@stephanvanhaasteren8703]

More of these!

[@adamsusel3801]

Great vid man. This is a simple routine to work in to my week a few times. I’ve been neglecting mobility for way too long

[@VladIxel]

Keep it up!!

[@brendandunne3649]

Very good thankyou

[@VladIxel]

Welcome 😊

[@paulinealba9659]

Awesome mobility workout 👍 Really am enjoying your content! Good presentation , explanation and easy to follow along. Definitely agree on the mobility part and am going to work on increasing these types of exercises into my daily routine. 👍🏼

[@VladIxel]

Awesome! Really happy to hear that, make sure you stay consistent with the training and you will really see the benefits!

[@fredericprevost1412]

Good ! A bit hard for the first time, but i Will repeat this again and again

[@VladIxel]

yes just try and do as much as you can every 1-2 days to make sure you keep improving

[@rishiruns228]

Amazing video thanks so much

[@VladIxel]

You are so welcome!

[@paultreacy3446]

Had to pause the video a few times LOL Great workouts Thank you

[@Tom_Moxon]

Wow that's v tough for me, thanks, I'll persevere 👍

[@VladIxel]

Yeah many people struggle at the start but it gets easier with time 👌

[@Tom_Moxon]

Update: I'd say it was about 7% easier today 👍 can't get my heels down properly in the Vietnamese squat yet though

[@Pazaluz]

Thanks for sharing your workout! I was able to do it but I could tell everything was pretty stiff, wasn't too easy for me xD I'm gonna implement this for sure! Would this be a good routine before a run as well?

[@mrtndrr7078]

Thank you soooooo much!

[@nataliaioannidou6405]

amazing video! Great job! Thank you for sharing!!!

[@arnaudduffau1422]

Thanks for this great content

[@VladIxel]

My pleasure!

[@MaDiViL696]

Fantastic help as always !

[@VladIxel]

Glad to hear it!

[@irunovermountains]

This looks exactly like an Ido Portal mobility routine. It's great

[@VladIxel]

I just googled him, the mobility and strength of that man is incredible 🤯

[@ToothlesstheNightFury510]

This is so good!

[@VladIxel]

thank you

[@chanapaichaichana5962]

how often to do these mobility workout per week? when we should do these workout => pre warm up or post daily run

[@gorboman]

that was hard. i need to make this a routine. thank you, man!

[@VladIxel]

keep up with it, it will get much easier 👌

[@scorpleeon]

Felt good. Tks.

[@VladIxel]

thank you

[@michelleharris3928]

Hello thank you for this! Which workouts would you suggest for sore knees especially running downhill? ( really painful) Knee specific workouts or mobility? Thank you!

[@VladIxel]

do them both, plus the glute strength. just make sure you try and do 4-5 workouts a week so you can rebuild strength

[@justcreate4395]

Hi Vlad, looking for Soleus rehab exercises and info, any tips? Thank you so much!

[@justcreate4395]

@Vladixel ??

[@le_karen08]

Thank you for this ! I am Vietnamese and can not do the Vietnamese squat as well as you currently 🤣

[@josheyres2839]

Just found this after your episodecl with Happy Messy, absolutely love this. On the squat one, i can't keep my heels flat, this still OK to do? Thank you for sharing

[@VladIxel]

just means that you have a lot of room for improvement, make sure you come back and do it often and within a few weeks your heels will be on the ground as you improve your mobility

[@vishalvishu4619]

It's so useful for me, can you make a video on ankel also

[@VladIxel]

kzbin.info/www/bejne/eX7Yk2V7erZ9gLM

[@RonSP2081]

Can we do this as warm-up and post run exercise? Thanks for the video!

[@VladIxel]

yes absolutely, If you do it post run just made sure you hydrated and get some calories in first so the body can start the recovery process. Personally I do it every night

[@RonSP2081]

@@VladIxel We really appreciate this mate, especially for novice runner like me who’s starting at middle age😅

[@carloseduardoruizvergara7563]

Good workout!

[@DrWat65]

Thank you!!

[@VladIxel]

You're welcome!

[@Clare-ug7fq]

Thanks for posting this Vlad! I really struggle to put my heels flat on the floor I have to stay on my tiptoes. I don't trust myself to fall back on my heels. Any tips would be appreciated! Thank you!

[@VladIxel]

do it next to a chair or a table so you can hold on, it will take few weeks but if you are consistent with it the mobility will improve and you will see a big difference in your running

[@Clare-ug7fq]

@@VladIxel thanks Vlad!

[@nesrinebourouina3068]

Thank you

[@VladIxel]

You're welcome

[@joaofernandes5217]

Lovely! But super hard for me ahah. I just getting back into running and I want to increase HRZ2. Should I do this after my session or apart from each other? Thanks so much!

[@VladIxel]

try and do this in the second half of the day and aim to have few hours between the run and the mobility workout - if you can aim to do this 3 times a week

[@samanthacheyney3336]

Really struggled to get my heels down just in the start position! I fall straight back on the floor! Is it a case of doing it as best I can or would something different be better for the hips?

[@juliannadoesstuff]

is it okay to hold on to something in front of you when doing the movements in the low squat position? i find if i go that low i fall back

[@Roy-ef9ys]

Is this too advanced for beginners? Do you have a mobility routine to do before this one, or do you recommend starting with this straight away?

[@VladIxel]

Just go in as deep as you can into the positions for now and over time you will be able to get all of them done. just make sure you do this workout 3-4 times a week for about a full month

[@Roy-ef9ys]

Thanks. Would you recommend doing this while treating IT band tightness? Have tried glute strenghtening, but now thinking it should maybe be paired with mobility work. As strenghtening alone hasn’t fully resolved it.

[@muhammedfariz8994]

I heard that hip mobility helps with the problem of over striding..does it?

[@VladIxel]

yes it can help you lift your knee higher which will help you land under the body

[@myraumali1509]

ok, dude!!! thank you for this mobility workout but please explain - how are yuou not falling backwards when you're rocking forward and backwards onto your ankle?

[@VladIxel]

just need to keep at it - you will develop more mobility over time and be able to keep upright without falling

[@osasumweneweka2183]

terrific dude ty man hi fives

[@teamgritocr4291]

Hi Vlad, This is brilliant, thanks so much for sharing. I will be adding this in to my routine. For the exercise around the 9.30 mark. When I roll back I fall backwards on to the floor as my ankles currently don't have good enough mobility. I was just wondering if there is a regression for this? For example is rolling back then resetting ok? Or should I be leaving this one until I have better mobility here? Thanks a lot!

[@VladIxel]

just go as far as you can but try and do it every day and after few weeks this will become easy - all about consistency

[@teamgritocr4291]

@@VladIxel thank you!

[@philipcolliercoach]

Hi Vlad, I can't get into the squat position at all. Do you have any other suggestions / videos for hip, ankle and foot mobility?

[@VladIxel]

Just try and get as close as you can to that squat position twice a day without doing this workout - like try and hold just the squat position for 30sec every morning and every night and in few weeks you will be able to get deep into it

[@markhoffmann5192]

@@VladIxel I have started to do some squat positions and seeing some improvement, however will make it part of my daily routine and then come back and have a go at this worout in a few weeks. I have been randomly picking workouts daily for the last 4 weeks and noticing a signifcant improvement

[@bonfeikao2457]

Cannot do the shoulder turn and arm reaching sky at all. Not even sitting. Guess my thoracic and shoulder need a lot of work

[@VladIxel]

just stay do as much as you can and stay consistent with it and it will pay off soon

[@abhijitsingh734]

Hey bro! I m not able to lift my heel high and knee drive while running....can you tell me on which muscles I should work....I m preparing for 1600 mtr...please help me...I wanted to increase my stryd length

[@VladIxel]

you might have tight hip flexors , try stretching them out plus work on hip mobility

[@swaelwind]

like how does one get into the @1:15 position or does one only go as far as you can and try to match as close as possible?

[@VladIxel]

as close as you can for now and over time if you are consistent with doing this workout you will be able to get into it

[@trofee8]

If you do 2 runs (in 1 day) should you do 2x mobility or should 1 be okay?

[@VladIxel]

1 should be ok, just make sure you do it 6-7 days a week

[@dorusharmsen4402]

can you do this everyday?

[@VladIxel]

yes maybe for the first 2 weeks and once you build some mobility try and do every 3-4 days and add some strength workouts as well

[@carlosfabianflores5552]

Puede ser en español

[@fizツ]

How often should you do this workout?

[@VladIxel]

2-3 times a week would be a great start and also add strength workouts as you want to improve mobility but also at the same time build strength