You Need To Do This AFTER Every Run | Recovery Routine For RUNNERS

therunningchannel.com/editori...

[@runningchannel]

What is your current post-run routine? Let us know in the comments if you have tried any of these exercises, or if you will be incorporating them into your running routine from now!

[@hairyairey]

🍫🍩🍪🍦🍰

[@sunshinejoyurban948]

@@hairyairey - Lol

[@runningchannel]

Refuelling is important too!

[@karlchandran4631]

Stretching after a run has helped enhance my range-of-motion. I do standard routine; hip flexor, thigh, hamstring, calf, lower back and iliotibial band stretch, which I do my best to do but find the cross legged movement slightly odd to do, but I do it anyway. I agree with the 30 seconds each exercise demonstrated. The reactivation circuit is extremely useful.

[@carlaportocarrero6464]

Hola chicos. I have tried bending to the front the way you showed in the video. Also the one you place place your legs open one in front and the other behind and touch the ground with it. But I'll try the other positions. Thanks again. 😊 Adios.

[@greasby1golf871]

You’ve missed out my fave collapse on floor whilst groaning and slowly climb onto couch and lay their playing dead for an hour

[@runningchannel]

Classic 😂

[@ThatRunningGuy]

🤣🤣

[@rosserv123vigg9]

M2

[@EEA-2022]

Haha I can match that! I always come in and collapse on my gym mats and then I say I’m going to stretch but I lay there and play on my phone. My significant other usually calls out from the other room, “Get stretching!” I am as I lay flat on the mat! 🤦‍♀️

[@mitchthepower]

Yes, and the next month I will attempt my next half mile marathon. ;-)

[@Mikey-ji3eg]

Note for myself: stretches start @ 3:12

[@crunchybanana6489]

Thank you

[@nofont167]

Thank you mikey

[@JentorKyoko]

Thanks! I was about to do the samething.

[@andrewgrange8327]

Thank you still use your comment regularly.

[@ArunaUtd]

Komrade it is our note now ⚒️

[@badreddine.elfejer]

Who else came here after clicking the ad ? 😂Interesting though 😁

[@runningchannel]

Thanks! Welcome to the channel!

[@JR123JR8]

Does it count if the ad got clicked while my phone was in my pocket?

[@msalehbutt9331]

🤘

[@ballinamonaboy9233]

I went here after a run

[@unghiuriyoszug3891]

@@JR123JR8 :)))

[@BR-lx7py]

Would you consider uploading a version where you hold every position for 15 seconds, so that people can follow along without having to pause the video?

[@runningchannel]

We have taken all comments requesting a follow along version on board for the next time we upload a video like this! Thanks for your feedback it helps us improve our videos each time we upload!

[@msulwa]

If you change playback speed to 0.5x it makes it easy to follow on.

[@vernerparke7084]

@@msulwa That makes getting through the intro blurb even longer :)

[@xanthicatd3719]

I ruined your 69 likes.

[@bellesebastian012]

I have no idea why there aren’t more follow along videos for stretches before/after running... as a daily runner I would be watching those videos everyday... hello KZbin ad $$!! Seems like a no-brainer! Just goes to show that the ppl creating content aren’t actual users/viewers of the content

[@Zuvie77]

It starts at 3:09 for future reference 😀

[@runningchannel]

Thanks for the time stamp!

[@rickeydavis4734]

Thank you for that.

[@rhcpalex93]

@@runningchannel you should pin this comment.

[@unclebitchie]

I just discovered that myself. It's rather annoying, all that talk talk talk at the beginning.

[@theworldsmost]

@@unclebitchie always someone who likes to moan..

[@donaldleider7382]

Been running marathons for over forty years, it’s pretty simple find the stretches that work for you. Remember stretching after your run is preparing you for the next run!

[@ClareMaary]

I just started training for my first ever half marathon today! Before today, I couldn't run 600m without almost dying, and I go for 4.5km walks daily. But after watching a lot of your videos, and applying the tips and tricks, I ran a full 4km!! I am mind blown! Breathing, foot placement, music, mental positivity, warm ups all make HUGE difference!! Holy moly!

[@Spelthy]

ClareMaary That's brilliant. Very well done and keep going. Hope you've an increment plan in place and that you enjoy the experience. 🤓

[@ClareMaary]

@@Spelthy yep! Following a plan! :) today might have to be moved however as it is howling and raining cats and dogs outside!

[@rosslogan4154]

@@ClareMaary You should definitely try running in the rain at some point. I find it really refreshing.👍

[@michaeltheunissen609]

The first thing I do after a run is shower and slip into something comfortable....like a coma ! ;-)

[@malihaaa9534]

Dude ,naps after runs do be hittin differentttttt !!

[@davidj.schwinger8090]

That coma part hits different. 🥵

[@molkoactivity5016]

aaaymiiien brother wkwkwkwkwkw

[@katherinecruz2001]

Aaaah the post-run coma. The best

[@alexanderguerrero2858]

lol that’s what I do all the time!

[@Spelthy]

Aww, looking forward to this. I find motivation for stretching after running really tricky...then wonder why I can't climb stairs and sit down with ease 36hrs later 😜🤓🏃🏾‍♀️

[@runningchannel]

Hopefully these will maximise your recovery! Let us know how you find them!

[@annajones1542]

This was really great for someone like me (who is SO lazy with stretching). Would you consider making a video where you can follow along with the stretch routine? Love your work!

[@runningchannel]

Glad you found it helpful. And thanks for the feedback, it helps us make each video better than the next!

[@fiercemillionaireproject3824]

I jump straight into the ocean right after a run and swim for 15 min straight, live in Hawaii by the water so it’s easy.

[@runningchannel]

So jealous, that sounds amazing!

[@captainamericaamerica8090]

Does the natural sea salts' help?

[@abhaydighade1146]

And jump into basement whenever hurricane comes !!

[@royfr8136]

Woopee do for you...

[@fiercemillionaireproject3824]

@@royfr8136 God damn right. Best place on Earth.

[@mariotomatefrito]

I follow your instruccions after every session. It makes a huge difference! Thanks for sharing your knowledge and wish you the best during these tough times.

[@PagAmuma]

Yoga and running is a perfect combination from my experience. One can apply some yoga positions for pre and post run stretching. 😊👌

[@runningchannel]

Thanks for the tip!

[@tommedcouk]

Agreed. Watched this and thought, child pose, triangle pose, table-top.. I’ll just do yoga instead 🤷🏻‍♂️

[@matthewclark7952]

Definitely agree, I was thinking the same.

[@gendeloligo3729]

Poohh

[@alfromtx245]

A triathlete friend suggested jumping on the stationary bike for 20-30 minutes after a long run or race. Use the easiest (no resistance) setting and maintain a faster turnover. After this, I'll do a contrast shower. Alternating 1 minute hot and 30 seconds cold. It's amazing how much these things help to speed up your recovery.

[@neonnubula]

New to running, and this routine has really improved how I feel the next day after my runs! Definitely recommend people to give it a go. Thanks!

[@iberiksoderblom]

I'm not all that young... When I get down on the floor, I worry about the effort to get back up again. And while I'm down there, I might as well look for stuff.

[@sunshinejoyurban948]

Lol

[@jasmin-yd9ro]

Same me

[@richardriemer8859]

hahaha me 2 Anna is cute

[@nollys8523]

Ib Erik Söderblom ah to be young and flexible. I was already tired by the second exercise 😂

[@peakperformancetrain]

Just don’t look too close runners shorts are short.

[@KILLERSMITH111]

My girl, the only problem of doing this after a run, is that there has to be a run first.

[@thegoat5587]

Run 🤷🏾‍♂️

[@humanofearth7524]

It’s like walking but faster. You can do it.

[@pmdsngh]

@@humanofearth7524 😂not that dumb

[@KCawser]

Great idea. Older runners like myself grew up before the concept of warming up, let alone cooling down, was well known or widely practised.

[@runningchannel]

Hope you find this helpful!

[@shaptoni]

I watch and follow this after every run, it helped me complete my first half marathon with a slight knee injury. Plus I like hearing Andy and Anna in the background. Thanks guys!

[@runningchannel]

Glad it was helpful, Ian!

[@moustafanajjarine4728]

I am following your stretching routine and others also after every 9km run and its very much helping me not to have muscles pain and spasm

[@emilynichols5842]

I like to do my calf/shin walks right after my cool down before I start stretching. Feels great to get the shoes off right away and I try to do the walks in the grass or on a soft trail. 1. Walking on toes, neutral foot position 2. Walking on toes, heels inwards (leg externally rotated) 3. Walking on toes, heels outwards (leg internally rotated) 4. Walking on heels neutral foot position 5. Walking on heels, toes inwards (leg internally rotated) 6. Walking on heels, toes outwards (leg externally rotated)

[@themoking]

Thank you!

[@andywilliams5028]

This was really interesting and now I have a few more stretches to add to my recovery programme after a run. Thank you very much.👍🏻👏🏻

[@runningchannel]

Glad it was helpful!

[@YeCannyDaeThat]

I just bought a foam roller today! Didnt seem to need one previously but I have increased my running frequency and I certainly need something. Very much looking forward to this video.

[@runningchannel]

Ah great timing! Hope you find this useful then!

[@Aka-fs3zs]

My current post run routine is sitting down as soon as I enter my apartment, literally right next to the entrance door, and break out crying. Tears of joy of course. *sobs*

[@bexh2012]

This would be great if you cut out the intro, went straight to the exercises then held all positions so we can follow along in real time.

[@runningchannel]

Thanks for the feedback, will bear in mind when we make another video similar!

[@God-cm5xs]

I second that but at least there voices are not annoying and whiny like other channels

[@mathews-e5418]

I agree. Particularly as these sequences are quite particular. Also, a lot of info is given about the stretching, and the extra time would help. Otherwise, we have to keep pausing the video, which is really annoying. I do love the stretch sequences tho! Thank you for putting this together 👍

[@vernerparke7084]

Bang on - this needs two version - all the talky explanation in a video we watch once - then a straight in version that runs the exercises in real time so you can go along with it instead of stopping each time you hear "now repeat on the other side" - that really would get run every time I ran - think of the micro bits you'd collect.

[@rhonasaynes]

A lot of talking!! Seriously..I have to fast forward to 3:10... guys..cmon..if your going to make an intro..try to lessen it...PLEASEEEEE

[@samueljang8133]

Thank you. I need to be mindful of engaging in these post run routines, habits. Love your accents, easy on the ears. “Ske-lit-al” systems.

[@SPECIALIZED95711]

So glad I came upon your channel,🦄….as an expert mountain biker my whole life I always skimped on stretching, as it was so painful,lol. But I had ACDF spinal fusion this year and although my will shocked the doctors, I got back on the bike 2 weeks after surgery with a fairly aggressive long ride, boy was the pain excruciating but hey it’s all about mental health and I am determined. But even after many adjustments and going hard I decided to stop riding, I sold off some parts and invested in some carbon super shoes. I absolutely love running, it’s pushing more beyond what I thought I was capable of and I’m getting stronger and faster every day. My next problem is I have a shoulder separation of the A/C joint which limits just about everything other than??, yup you guessed it, RUNNING!,..I’m so blessed to be where I’m at in my journey and finding yours and many other channels is helping me overcome that I am indeed strong enough and I can accomplish anything I set my mind to. I just pulled up this video and did all the stretches along with others I do, boy let me tell you, some hurt so bad, especially the hamstrings as that’s my worst part as bicycling shrinks and tightens it. I feel so good right now as I type this, as I just ran 5.5 miles to and from my surgeons office to go over my latest X-rays. I got once again great news and I had the best surgical team around, another blessing from above. Thanks again for your content and next time Anna is running the NYC Marathon, give me a shout out as I’d love to join…🙏🦄😸

[@brycecooper1]

This is exactly what I needed to hear! My legs were super sore after running consecutive days and this has helped relax my legs more.

[@DanielGalassi]

You so nailed this one! Went for a long run earlier this week, followed this vid afterwards and the difference is insane! (yeah, I'm -- was, one of the "stretch for 30 sec" runners) Awesome video!

[@runningchannel]

That’s amazing! Thanks!

[@avishekadhikary3103]

Khartoum

[@avishekadhikary3103]

@@runningchannel kharkuta

[@singwolfx1]

Thanks for the great hints and tips. The easiest to me is the walking, my track in the park is 15min walk away. Tried a few of your exercises and they really help. Setting up my routine to include more.

[@neilgrangermagic]

Great work guys. Your video content and production quality are getting better and better each video. Some really useful information here👍 Going to try this after my next run. For me cool down, stretching and some form of protein have always been a given and then some foam rolling later in the day/evening 🙂Would love to see a video of dealing with common foot related niggles.

[@Bay_Area_Calisthenics_Kid]

Ghost orb @03:39! I'd be "running" out of that living room if I were him! Great video, Cheers!

[@runningchannel]

Spooky!! Thanks for watching!

[@jamesrusso2147]

Haha missed that

[@tictachikes6156]

Thank you Running Channel! ♥️ This is much needed knowledge of how to stretch different muscles. I think I knew how to do a half arsed calf stretch against a tree as a hiker and that was it 😂

[@runningchannel]

Glad you found it helpful!

[@danielengel1295]

So glad i found this channel. I run alot but never stretch, never cool down and just recently bought a foam roller. Im going to start following the advice of this channel.

[@runningchannel]

Thanks for the support!

[@saramcinerneyhauck]

Thank you so much! I have a solid warm up routine, but have been avoiding cool down because of time. I am committed to this routine!

[@AstrumG2V]

What's your warm-up? I have the inverse problem!

[@doktorwiee5420]

Greeting from Polish runners 🏃‍♂️🇵🇱

[@hairyairey]

Dzien Dobry

[@runningchannel]

Greetings!

Witam ✊🏻🇵🇱🇺🇾🏃🏻

[@mococaboy17]

the only time the polish run is to get more beer

[@analauren9257]

Good day from American runners🏃🏽‍♀️🇺🇸

[@skirtonbear1]

I struggle to finish uploading my run stats before I come in my door where I’ll sit on my stairs begging for my fruit & collagen slushy (dairy restricted). Then I hit a very, warm shower (if it’s really hot outdoors just a warm shower). I press/squeeze my leg muscles there before stepping out of the shower-not really using a foam roller, which have hurt too much. I then do calf stretches on my stairs. I will add some of these stretches, but planks are too stressful on my wrist and shoulder joints. Thanks guys! Awaiting the next video. ☕️🏃🏽‍♀️

[@runningchannel]

That's awesome, thanks for sharing your cool down routine with us, hope you enjoy adding a few extras in there too!

[@spcorp123]

Great suggestion and experiences shared. Cooldown and stretching stands one of the most important post running routine. Used to avoid it and quick to get back to work.. But have soon realised it the hard way..

[@sadettinyagizosma]

Thank you for these excellent advices!

[@JackFlood]

Having a post-run routine is so important.

[@madam_sg5393]

So happy to see Rick on the news today :)

[@runningchannel]

Lots of positive comments about this today, thanks!

[@lindatalla2945]

I just finished and found this video on my feed! I did it and I love it. Will continue to do and see how I feel.Thank you.

[@runningchannel]

That's great! What perfect timing!

[@ericchevalley]

Probably the most impactful video you guys have made. This has become my routine after each run. It's fantastic. I have added a couple more stretches.

[@runningchannel]

So glad to hear Eric!

[@glennnicholls8510]

When do you upload to Strava? Is that before, after or instead of stretching?

[@runningchannel]

The all important step of the running routine! We would say after stretching 😉

[@vernerparke7084]

Get an app/device that does it automatically :) - I'd never remember if I had to.

[@rosserv123vigg9]

OMG TRC!!! I actually need to create a recovery routine so thanks!!🏃🏃🏃🏃👍

[@runningchannel]

Perfect timing!! Hope you enjoy!

[@johnloiti4826]

Thanks 🙏, very helpful tips 🏃‍♂️💪

[@SHEVALDINI]

Very useful! 🙏🏼

[@ThePlantParadigm]

Loved it! I am recovering from runners knee and am excited to try these stretches 🙌

[@jordanrundell9962]

I read, "Do this after every run." And I was like, "Ooo! A video about ice cream!"

[@runningchannel]

Ha!

[@Damo699]

😂

[@Marathedog]

Even the running channel finds you not funny

[@Kelly_Ben]

🤣😂 I however found that hysterical... and shamefully true.

[@paulanhalt3609]

Hell, "if it fits your macros" haha! Thanks for that

[@jif12345]

Thanks doing this after every run, very helpful. I've been running for about 1.5 years now and have probably been neglecting steching.

[@runningchannel]

Great to hear you found this helpful 😊

[@davidebossini740]

Hi! Thank you very much for the great content of this and of all other videos of your channel. I haven't understood something: what is the purpose of the reactivation circuit? Thanks!

[@AspiringRunners]

Post-run routine must involve chocolate! If long run, protein - natural yogurt. But always hydrate and target specific static stretching.

[@runningchannel]

Thanks for sharing!!

[@bladdydrongo]

Hi. What distance would you class as a short/mid/long run? I have 3 routes I do. Quick 2.3m with a hill sprint finish. 3.6m flatish & 6.5m to get my twice monthly 10k. Very interesting channel btw as ive not long started running

[@weetabix2]

@Steve D.....if your post was a book, the blurb might read something like this, “I run two 10k’s a month and I’ve only just started running” Well done Steve👍

[@bladdydrongo]

weetabix2 Thanks for your input. I’ve recently retired from football so 10k’s aren’t much of a problem. Running/jogging is completely different to playing a 90 minute match which consists mainly of short sprints. Don’t try & troll me you muppet. It was a genuine question.

[@AspiringRunners]

@@bladdydrongo short/mid/long runs depend on the training plan. For example in my current 5k plan, 10 x 200m hill repeats and 10 x 400m speed work I'd consider short. 1-2 hours of running long. For marathon, short runs would be a little bit longer and the long runs up to 3hrs.

[@Trailrunner1978]

I tried this, and your pre run routine before longrun today. Had one of my best runs in a while! Thanks! ❤️

[@runningchannel]

Great to hear!

[@scorpleeon]

That felt fantastic! And I’ve been mindful of finally doing cool downs for a few months but this one I needed today. Thanks.

[@runningchannel]

Glad you enjoyed it!

[@lucyaris9339]

Really enjoyed that, the end is very interesting to reactivate. I always stretch but hold for a long time which is time consuming and I often feel I lower my heart rate and my muscles too quickly so this is great, thank you. I run 3x a week and have an on going hip injury from a half marathon, my IT band gets tight which leads down to my ankle down outer shin, but after this I feel it has helped a little. Any tips for the IT band would be absolutely great. Look forward to doing the roller video

[@runningchannel]

Thanks for watching Lucy!

[@kithillary5130]

Hello, Thank you for the video. Is it possible to have a completely follow along versions of the warm up and the cool down? Then a additional video for foam rolling. I just like to follow some one else, and use you tube for this already watching videos over and over again. I enjoy the calls, rather than trying to work out the timing and what to do myself. Because of being a Yoga person I can stretch for hours, if I don't watch it. I have enjoyed the running channel work out videos but would appreciate more time to transition between sides.

[@runningchannel]

Thank you for your feedback, it's really appreciated as it helps us improve the videos as we go!

[@tictachikes6156]

3:10 is the time stamp for the start of the flow sequence for anyone like me who's reusing this video but haven't memorised it yet 😂 also for future me 😂

[@aldotcom79]

This is great, and could be even better with a timer to follow along in real time. Currently following along and pausing regularly to keep up

[@FM-UK]

Thanks for sharing. I’m not a runner and taken on the C25K challenge to aid my recovery 12 weeks after a heart bypass. I already do dynamic and static stretches around each run but have picked up a couple of extra tips here that will help me!

[@runningchannel]

Excellent! Glad you're enjoying the stretches and we hope your recovery goes well! Good luck with C25k 😊

[@fairy_lov3119]

Love your channel

[@runningchannel]

Thank you!

[@XALIRATE]

I’ve been running for 6 weeks now. I tend to cool down with a walk for 5 mins + some stretching. I’ll give some of these ones a go though. Thank you for the video.

[@runningchannel]

Thanks for watching!

[@crystalkadletc1944]

While a cool down walk is good it’s doing nothing for the muscles you just worked really hard.

[@Anza_34832]

Well devised instructional video. Highly recommendable for runners to watch & giving it a go! Excellent 💯👍🏻

[@runningchannel]

Glad it was helpful!

[@Anza_34832]

You’re welcome. It’s absolutely helpful - especially because most stretches have a “flow” to them, i.e. changing from one position to another, helping to cool down gently.

[@jocrow3219]

Really informative, thanks. I wish I’d found you yesterday! Feeling very stiff after the marathon, has this ship now sailed? PS thanks for welcoming us into Mile 27 yesterday. The coffee, poster and atmosphere were amazing!

[@Vanislandtrailblazer]

You wanna run far asf, learn to push your mind and push yourself until you can’t take another step. Works like a charm.

[@runningchannel]

Get mind set!

[@tibetanbakercakes2020]

3:12 if u just want to work out and don't want to listen anything

[@bestit9194]

Clutch

[@govingautam415]

finally i found perfect channel .thank u verry verry much the running channel ,

[@nasrinmostofian4253]

Hello beautiful running channel :) Yesterday I watched this video again (it is so useful that I get back to it every now and then) and did the grate exercises you suggested. I read that many people already commented and asked for a real time video. I just wanted to ask for the same thing, because it would then make it much easier for us to follow and do the exercises properly. Cheers!

[@rad858]

Some runners swear by refuelling within 30 minutes of finishing a run, preferably with protein. I don't always feel like eating so soon. What do you think? Is the 30-minute rule essential, beneficial, marginal or mythical?

[@alexkalmar987]

I like how they liked this and completely ignored u

[@thelastpuff9266]

@@alexkalmar987 lol.. 😅 Perhaps, they don't have any frickin idea about it.

[@rick.bernal]

Do what works for you. The variability amongst great athletes is vast and amazing. Some of the best ultra runners in the world don't stretch and don't follow any diet plan. Run and have fun.

[@StarClay666]

@@rick.bernal I am going to follow the things said in this comment.

[@veronicafitzgerald5872]

A glass of chocolate milk is a great source of protein and fuel right after a run if you don’t want to eat

[@Ghosty-yp5fq]

3:10

[@chrisbruno96]

i started to strech before i ran (the bare minimum) and just today decided to see wht to do afterwords. i just came home feeling very tired and sore, after doing all these exercises except for mindfulness which i will do after the shower, i feel soooo much better. WHAT a difference. thank you for this video,very well explained and covers everything u need. thank you i loved it

[@mikes4086]

Thanks for this routine. I never really know what to do except some calf stretches. Will give this a go after my next run.

[@runningchannel]

Hope you like it!

[@AJ-ku7nm]

Warm up. Then cool down.

[@runningchannel]

💪

[@farah_lynn]

I have to jump right in the shower after running in this heat I am disgusting 😅

[@runningchannel]

Can relate!

[@OmoDeiru]

Love this channel proper professional vibe to it! Learnt so much 😅 I do no stretching after running or football ever… no wonder I keep getting injured you got any advice for the Achilles tendon at the back of the heel?

[@thisisitfm6726]

Just started week 8 of my 3 runs a week. I recently started following some dynamic stretchs pre run and it has had a positive effect. But i never stretch after a run. My hips, knees and top of my feet are always sore. So im looking forward to trying these stretches after my next run. Thank you for posting :-)

[@runningchannel]

Nice work! Hope these help 😊

[@cza801]

Is your guy's house haunted? I swear I saw a orb at 3:39 top center right of screen!

[@runningchannel]

I hope not! 😂👀

[@stevetrek1701]

Seriously, I saw it... I had to rewatch it again.

[@tictachikes6156]

Step 1: Find your way back again to where there’s water! Don’t wander around lost in 24°C heat after a long run 😂 This totally didn’t happen to me just now 😆

[@runningchannel]

Hydration is key after a run, very important to the post-run routine!

[@tictachikes6156]

The Running Channel I had water at my start point. I just couldn’t find where I’d left it 😂Luckily the local Indian took pity and gave me a Coke on the house (had no money on me)

[@hairyairey]

@@tictachikes6156 Android Pay or Google Pay is good for this since nearly everyone runs with their phone. Just turn off the NFC chip when you aren't using it.

[@tictachikes6156]

John Airey I have Apple Pay but my phone was out of battery so I just had my Amazfit watch and keys! Another time though 😂

[@oldie18]

This video was actually good and useful. I’ll be doing these stretches more often. Thanks!

[@runningchannel]

Glad you found it useful!

[@riccardovolpato6133]

Great video! I wish I could remember all the routines on my own.

[@dinahvargas4239]

Thank you for this video. It does work!

[@normalnoah2618]

DUDE THIS VIDEO IS SO GREAT I NEEDED THIS THANK you !!!!

[@runningchannel]

Glad it helped!

[@paulanhalt3609]

Thanks, these are some good stretches! Too often I skip any meaningful amount of stretching because I'm out of habit and don't have a regular checklist, but this will help me a lot. I already feel much better after one go around

[@runningchannel]

Amazing, thanks for watching Paul!

[@liamroche1473]

Deserves all 3.5 million views. I used to do this regularly but lazily dropped it. I suspect it was beneficial, so here I am again to remind myself of the details!

[@Zgall4]

Congrats for the excellent videos. They are really helpful. Thank you so much!

[@runningchannel]

Thanks for watching!

[@jorislal]

I am flat-footed and I tried to start running for a few years and always ended up with my outer knee hurting a week or so in. This year I changed things up by doing some stretches after each run (searched "runner's knee" on youtube to find a routine) and I'm now almost 4 weeks in with no knee pain, even done a 17K long run yesterday and I feel good. I was always no warm-up, no stretches kind of guy but only stretching enables me to run, quite literally a game-changer.

[@anthonymendoza931]

Excellent advice. Thank you. I am definitely including these in my post run routine.

[@runningchannel]

Glad it was helpful!

[@derekfinnin1274]

great video, been running for years but never done any stretches or cool down afterwards, this looks guick and doable, must give it a go after my next run

[@MegaBeePrime]

I've adopted this as my post-run routine, and I'm very pleased with the results!

[@runningchannel]

Great to hear, Jameel!

[@bigteno4597]

Great job guys, really helpful. Thank you x

[@runningchannel]

You're so welcome!

[@nainnegrete9217]

Followed this routine today and it felt really good tbh, thanks for the routine !

[@runningchannel]

You're so welcome Rafael! Glad you found it helpful!

[@BethanyBlount]

I love stretching after running and am always looking for different stretches to improve flexible and decrease soreness. However, previous knee injuries make many of the stretches presented here problematic for me. I know knee injuries are common in running, so are there other stretches (especially for hip flexors and glutes) that would put less direct pressure on the knees and allow less bend in the knee?

[@WhatSoEverThingsAreLovely]

Stunningly informative video. Thank you SO much for going to the trouble of making this video!! Have a nice day!! 🤩

[@runningchannel]

Glad it was helpful! Have a lovely day too 😊

[@joelcollings5620]

Amazing thank you I will try this

[@JuanPerez-jj8hl]

I like this vídeo...I Will apply it also in spinning class...tonight! Thanks for sharing!

[@kevinlance1813]

That's great stuff. My Physio showed me most of that stuff and urged me to do it. Honestly though when I get done with a run I'm TIRED. Must do better. Thanks Running Channel.

[@runningchannel]

You're welcome!

[@sangramvijayghole8503]

Thank you so much. Highly great full to you and your channel. It’s helped me a lot. 🙇🙏

[@runningchannel]

Glad to help!

[@tanyaartiaga117]

Just did after my second 10k and my legs feel much lighter thank you Anna and Andy. 👏🤗.

[@runningchannel]

Wonderful! You're so welcome!

[@Anza_34832]

It’s about three weeks since I watched your video and I have been doing these exercises after every one of my training runs. For me, this has done wonders!! My legs feel much better the following day, even if it has been a tough run on the day before.

[@runningchannel]

That's really great to hear Anza!

[@Anza_34832]

@@runningchannel : Quite frankly, I am still surprised myself. In part this must be due to my 40+ age where quality stretching exercises seem to do good. Anyhow, BIG thanks to you! All the best for 2021 and may you get many view + new subscribers to your channel!

[@sachinmirji1098]

This is exactly what I was looking for Thank you so much ❤

[@runningchannel]

You're welcome 😊