5 Minute Cool Down You NEED after EVERY RUN (to Prevent Running Injuries)
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
- How to stretch after running. Cool down after running with this quick post-run stretch routine. Follow along with these running cool down stretches to promote a faster recovery from your running workout, and to help prevent running injuries. This type of stretches for runners is really important whether you're training for your first 5k race, running a marathon, or any other type of run!
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I hope you get on well with this post-run stretching routine. As ever, if something in these stretches after running causes you pain be sure to stop and seek advice from your physiotherapist.
Good luck!
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TIMECODES:
0:00 - Cool down after running - Intro
0:18 - How to stretch after running - Quads Stretch
1:49 - Hip Flexor Stretch (with Adductor variation)
3:40 - Hamstring Stretch
6:00 - Glute and Piriformis Stretch
7:25 - Lower Back Rotation Stretch
8:40 - Cobra Stretch & Childs Pose for Lower Back Stiffness
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: kinetic-revolution.com
#Running #JamesDunne #PhysicalTherapy - กีฬา
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Thanks :)
ty, dude talks too much
Hero
This is a way better explanation
Thank you James. My friend and I are in our late 60's and train together twice a week. We began to do your stretches after every run and we are thrilled with the results. If you decide to add any more stretches to this series we'll do them too!
Having had many failed attempts to get back into running, they failed as i didnt warm up didnt cool down at all, this time i have started the warm up routine and cool down and this evening just finished my first ten k in a few years, thanks James!!
shin splints?
This has been my GO TO cool down for two years and it’s never let me down. Thank you James. You’re amazing.
Why does this video not get a million views ? This dude is one of the best on TH-cam. And I watch hours and hours of TH-cam e everyday! Thanks James!
I’ve started doing these stretches after my runs and they’ve come with great results!
Great to hear it! It makes such a difference :)
This series of stretches felt great. Thanks for a succinct list of stretches that feels doable and not overwhelming.
Also, a couple of years ago I started finishing my runs with 5 to 10 minutes of walking and it’s made a huge difference in how I feel post run. Nice to know someone else feels similarly.
Thanks! I'm so pleased you enjoyed the stretch routine! Yeah, taking time to walk for a few minutes at the end of a run, rather than running all the way to the front door makes such a big difference for me. Glad you agree!
That hip flexor stretch looks awesome and I like the idea of the hamstring stretch.
Thanks, Danny! Give it a try and let me know how you get on :)
@@JamesDunne I will do. I run and do martial arts and unless I really focus, my hip flexor flexibility isn't great, which can limit the height of some of my kicks. I am really looking forward to including that one, as it looks like a more comfortable stretch
Thanks James , I'm 67 and training for the Vancouver marathon in May .Have subscribed and started using your stretching program. Really helpful. Thank you.
Just found you on TH-cam and I’m starting to run again your pre and post run warmups have been a huge help. Greatly appreciated bro! 👏🏽💪🏽
Hi James! I really appreciate you putting this video together! I felt so tight especially in my lower back after my 7 miler this morning so I know I need to incorporate these moves ASAP!
I recently started running and when I first started I was really struggling with recovery, as I wasn't doing warm-ups or stretches. I found your videos (both pre-running and post-running) and have been able to recover the same day! Thank you for the useful and quick info in your videos! (That glute flex does wonders)
This is an amazing video! I usually hate stretching and find stretch guides boring but this was actually quite fun and effective. Thank you so much!
So TRUE!!! JUST what we need James, thank you so much!!! This is so quick and easy that there is really NO excuse not to quickly do it after a run! As usual the little tips make such a world of difference and I really feel the benefits already! You are a savior for us elite joggers!!!!
Thanks James. I have been doing these exercises along with your warm up and strength exercise for the last three weeks and I am genuinely feeling a marked improvement in my running. Cheers for the videos.
I used to just do some stretches but nothing has cooled me down quite like this set. Thank you James, this is gonna be a permanent part of my routine ❤
Just stumbled on this video and I love it. I’m a terrible runner and I’m trying to get better, your videos have definitely helped me along my training journey. Thank you!
The glute stretch really got me good. Many thanks for the great content 👍🏻🏃♂️
Been doing this cooldown and one of your injury free videos for about 2 weeks now, I've definitely noticed a difference!
Very useful tips on the hamstring stretch.. been using this cool down sequence for a couple of days now and has certainly made a lot of difference
Have been having problems with my hip flexors since lockdown from sitting down so much. My quads have then been tensing up and my knees then get painful from running. This and the warm up you did are soooooo so helpful and make a huge difference
Great advice, cool down is always low down on the list post run. I try and find exercises I can do post run and when I get to my desk, usually still cooling down, like some of the sitting exercises. Thanks, book marked!
Hi James, I used to have knee problems when Running, but doing your pre and after stretches I’ve had no problems , so thank you so much for sharing your knowledge ✨👏👍
Some days ago I found your video for warm up before the run and I loved it so I did it again. But I wasn't happy with the stretch last time. Now I found this and I think I have my routine. Your warm up, my run, your cool down. Thank you so so much it felt really good :)
🏃♂️🏃♂️🏃♂️
I used your warm up and this video for my run and it made such a huge difference! Thank you for helping this beginner out!
I did this once after my run and i strongly recommend it. After a few hours, i could not feel any pain at all. Thank you for showing us
Very nice video, you’ve covered all the important muscles and managed to keep the routine short and concise...going to try this starting from tomorrow’s run
Your warm up and cool down is the best for beginners!👌
Thank you for the Hip Flexor Stretch! I have not seen it done this way and can already tell it is helping.
Thank you so much James for sharing pre and post workout stretches.I was searching from long time and today I did your workouts.All the stretches are wonderful ❤Thanks for sharing 🙏
This helps me a lot with the stiffness and pain after running. Thanks 😊
Thx James! This is an excellent cooldown routine.
Your a legend, this was such a nice chilled stretch after a intense 5K run
Great combo of these!
Fantastic video, very easy to follow and it really makes a differnece - thank you James!
Thanks for the focus on the back. That’s my weakness and I have never seen that included on cool down routines in the past.
I'm trying to do couch to 5k again, I just did your warmup video then this one afterwards, I hope these will help prevent me getting an injury like last time. Also I feel much better afterwards than I did last week when I didn't do these. So thank you, I will continue to use these.
Pleased to hear you're using the routines to help with your C25K programme! Good luck :)
@@JamesDunne thank you!
what injury did u get?
It couldn't have arrived at any better time. Thanks
Really enjoyed that one, got my back cracking after a 10 k run. Thank you!
Thank you so much. I do this and the warm up video before and after every run.
Your videos are so great! You helped me a lot as a beginner runner!
This has always been my go to video for cooling down after running and for training in the eye staring contest. Thanks James!
Thank you James! This video is so easy to do and your delivery is helpful and easy-to-follow. Cheers!
Thank you James! This cool down routine is extremely good it makes such a difference for my run recovery!
Keep it coming...Thanks Jim !
Coupled with your warm up this has transformed my enjoyment of cycling. (Yep, cycling, not running)
After years of next day discomfort I’ve finally got a set of stretches that almost eliminates those joint and muscle aches.
Thanks kind Sir, you rule! 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
Thank U James, useful and ready to use stretching package. As usual !
No problem, Pierre! Hope it helps your running 🏃🏻♂️💪
This felt so nice and so right! Thank you!
Using your before and after run stretches. Thankyou
This is perfect. Not too intense but just enough and does the job. Thanks James!
I almost every time after a run do this stretches with you, love the video
Thanks James, warms up and cool downs making a real impact on my running :)
No problem! Pleased to hear they’re making a difference!
You’re a legend mate
Thanks a ton
Thank you James, fantabulous!
Thank you! Very well done!! Most effective!!!
Thanks so much really good video and I'm defo saving for my next run :)
Quality cool down thanks
Super nice! Love the seated spinal twist! TY
I’m new to your channel and have really enjoyed your videos. That seated stretch where you cross your leg and twist your body is a killer. I can barely get my leg into the right position.
Perfect. I've been trying to get back into running after 12 years off, and my left knee started acting up after my third run. After these stretches, this is the best my knee has felt in weeks.
few year late to this vid but just found it. really good sequence. i struggle with stretching but found this easy to follow and could actually feel a conformable stretch were the instructor described! thanks James
Thanks!
Lovely! I did book marked this video. Thank you for the great video on post run stretches!
Thanks :) Glad it was helpful!
Awesome many thanks just started running and this has really helped 😊❤
Your page is great mate .
Lessons learned and hopefully kept.
Thank you.
thanks!
Thankyou very much sir.
That was great! Thank you!!
Great video, thanks
Thank you
Thank you so much!!!
Sounds awesome, definitely i m gona do it.yeeaahh
That piriformis stretch is a game changer 👍👍
That was excellent!
Brilliant james 😊❤
My god! This is so great! Thank you man!!
NICE VIDEO JAMES DIFFERENT FROM OTHER VIDEOS .NEW IDEAS ALWAYS APPRECIATED.
Thanks, Stephen! Hope you find the routine helpful :)
Thank you sir 🙏
Thankyou
Thankyou :D
I like your recommendations no frills total practical
Thanks! Hope it helps 😃 Glad you enjoyed the video!
*WATCH NEXT - Running Technique Analysis at **8:30**/minute Pace:* th-cam.com/video/P1JyZvht6-A/w-d-xo.html
Pp
Díky!
Really helpful to focus on proper technique - pain does not equate to a good stretch !
Glad you agree, John! Hope the routine helps!
That was great.
I'm gonna check your channel to see if you have any cool down post leg training routines
Very good one
I will repeat it every time i return from jogging
Thanks
training to reach a sub 10 minute mile as a part of the requirements for earning my taekwondo black belt in a few months, realized i started to develop shin splints and am using your pre and post run stretches to try to avoid injury while still being able to train
Thanks for sharing this great video.
No problem Dave! Hope it helps.
as always excellent ! thank you so much
Thanks! I appreciate the support 😃 Hope it helps your running!
@@JamesDunne I am 63 years old but some of your exercises are very useful for me and i always watch your videos , I appreciate for your efforts , thank you again
greetings from Iran
I just finished 5*800 (5:30/km) interval and doing this cool down, it felt great.
glad i found you
Great video, a follow along style with timer would have been even better 👍🏼👍🏼
This is awesome I’ve always overlooked glutes, hip flexor and back. Although surprised it doesn’t include any calf stretches
I still hate running, but your videos are helping for sure
I literally cannot thank you enough
🙏
It worked ❤. TQ so much
For a day how many times we should do this.
Befor run or after run.