7 Min Post-Run Stretch | Cool Down Stretches for Runners
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- เผยแพร่เมื่อ 23 ก.ย. 2024
- 7 Minute Post-Run Stretch routine to help boost recovery right after your run. This full-body cool-down stretch is a no equipment needed stretching routine. If you have the time, repeat this routine a second time to get maximum benefit.
Each stretch is held for 30 seconds; remember to take it easy and breathe deeply and slowly through your nose.
For a pre-run dynamic warm-up, click here: • 5 Minute Warm-Up You N...
#Running #Stretching #Stretch
Would love to have this video with the spoken commentary like the pre warm up one!
Here are a few that I've made:
8 min: th-cam.com/video/PVi1Vh6Dcok/w-d-xo.html
10 min: th-cam.com/video/w2xk84OCTVo/w-d-xo.html
15 min: th-cam.com/video/0oYnT5OBzKg/w-d-xo.html
12 min Neck shoulders and upper back focused: th-cam.com/video/NuYhGYG30ZI/w-d-xo.html
I’ve just done this cool down after I’ve came back from my run! I graduated couch to 5k last week and this morning was my first 30min consolidation run…up a hill, in the rain!
Thank you Tim 🙏 love from Scotland 🏴
Awesome. So good to hear. Thanks Maz
I really liked that the video starts and ends right away with the stretching. Thank you!
Cool. Glad you like it. Thank you
I love this warm-down so much. It's super chill and I am now totally pain free after my runs - amazing! 🥰
Great to hear. Thanks
This is a great video, I play it literally after every run. And before every run I play your other video for the warmup before running. Thank you!
Nice! Thanks
This was a really nice cool down, both mentally and physically. Thank you!
Glad you liked it
Love the doodle in the background. Golden doodle dad myself.
Awesome! Thanks 😉
Thank you. This is great. I think we need to remember that post-run, the key muscles that need stretching are:
1. Calves
2. Hamstring
3. Quads
4. ITB
5. Glutes
6. Lower back
And then try variations of these stretches that work best for you, targeting these muscles.
😉
This warm up really suits me.i followed your before and after running exercises and no injured.really appreciate it
Great feedback. Thank you Nooraida
Not long started running, but your videos have been a massive help, thank you, proper stretching has made a huge difference to my experience.
So nice to hear!
I'm slowly coming back to running after a prolonged injury, your videos make it so much more pleasurable! both this and the pre run one. thanks for the great work
So good to hear. Thank you Patrycja
Love this new style. Relaxing and to the point . Music and sound of bell to change exercise perfect. I enjoy these short version but I do miss your nice around 40 minutes yoga sequences. Would love to have you do different level yoga again may be with a twist of this new visual. Thanks for your great work.
Thanks Suzanne! I post 2 new classes every week for members. A 30 or 40 minute class, and a 1 hour class. Have you become a member yet? Here's the link to join : www.timsenesiyoga.com/consciousmovement
Just back from a short run on the beach before sundown. Great stretches here, felt great! Thanks! Happy and Healthy New Year to all. Pre warmup run stretches great too. 😊👍
Awesome. Thanks Lauren and Happy New Year to you too!
Great post run stretch! Thanks! Mellow sounds and I like the timer.
Glad you liked it!
Wow! Dear Tim Nice to see you and Ollie on the TH-cam channel, thank you so much for sharing the video very useful. Hope you and Ollie are doing well, by the way, say hello (woof woof) to Ollie for me(hehe😄). Namaste 🙏
Good to hear from you! And Ollie says 'Woof' back. You may have missed the emails I’ve been sending out, but I wanted you to let you know I’m posting two new videos a week on my membership site - a one hour class and a 30-minute class. If you think it's something you'd be interested in you can try it free for two weeks: www.timsenesiyoga.com/consciousmovement
Merci Tim,7 minutes de bonheurs 🙏 Sylvie 🐾😊
Tellement agréable à entendre. Merci Sylvie
Love the short stretches so do more. Also the new video format is great.
Thank you. If you like the short ones there's more on the channel. In your Google search bar type in th-cam.com/users/yogawithtimvideos
On the opening page - at the top of the page in the middle - click on PLAYISTS. To the far right you will see a right-pointing arrow. Click on this arrow. Then you will see a magnifying glass icon. Click on this icon. Type in 15 minute Then you’ll see all the 10, 15, and 20 minute videos 😉
Great music! Keeps my run vibe going!
Cool. Thanks
Thank you Tim for these great stretching recommendations!
You're so welcome!
Love every video that Tim posts. Low ego vibes.
Nice. Thanks Katy
Have come back to this many times Tim. Thanks!
My pleasure! Thank Tim
New runner, so glad to have found your warmup and this postrun video! Also, your pup is the cutest! Mare in Humboldt🌲
Thank you Mare!
Thanks Tim, this is just what I was looking for - really nicely done!
Thanks Sarah
Thank you Tim! This stretching was just what I needed after my run this morning.
Great to hear. Thanks Kent
I swear by this and the pre run warm up. Thank you!
Awesome. Thanks Mark
Just finished some high intervals,,, feeling tight and rigid but this just opened me up! So simple but supppeer effective… great work
Great to hear! Thank you alex
This was great! Love the chill tunes in the background!
Awesome. Thank you Rebecca
Much needed cool down exercise
👍
thank uuuuu, my first stretching 🎉
Nice! Thanks
3 weeks later i have a 5km running within 24mins in Army Forces
If i pass , i will come back & give you a huge thanks 🙏❤
Love from India 🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳
Cool! Wishing you the best!
Should I do these before or after strength training? Like, I run, then stretch, then strength? Or run, strength, stretch?
Good question. These are post-run or post-workout stretches, so they’re meant to be done after you run or strength train :)
@@yogawithtim thank you so much!
Love this! More like this for pre and post cycling would be nice.
This is ideal for post cycling as well :)
I love when the stretches hurt so bad after a run and then he just smiles at me like: "enjoy it :)"
Thank you so much for this.. ❤from India
You're welcome so much!
Thank you so much! These stretches saved me from having tight muscles after my runs.
I just have one question: during the Cross leg forward fold stretch, should my legs/knees be as straight as possible or can they be bent?
i can’t really touch the ground if they are super straight (or i’m not flexible enough yet?)
As your flexibility improves you will be able to straighten the legs more, just relax in the stretch, don’t try to force the legs
@@yogawithtim Oh, thanks a ton! I'm going to try this tomorrow after my run. So glad you still took time to reply to this comment from a video made a year ago.
awesome doggie +
Thank you Bev 😉
Thank you. I have also been using the 8min one you recently shared.
Do you have any strength training flow/routen for runners for sharing?
A big Hello from Botswana 🇧🇼, Africa
Good to hear and hello to you in Botswana. For more runners videos do this: In your Google search bar type in th-cam.com/users/yogawithtimvideos
On the opening page - at the top of the page in the middle - click on PLAYISTS. To the far right you will see a right-pointing arrow. Click on this arrow. Then you will see a magnifying glass icon. Click on this icon. Type in runners Then you’ll see all the runners videos 😉
Hi Tim! Do you have any specific strech session for squash players?
These would all be perfect for you :)
much prefer when you're talking us thorugh it :)
Got it. Thanks
I haven't done the cross leg forward fold before. Are your legs bent or straightened?
Depends on your hamstring and back body flexibility, mine are straight
@@yogawithtim thank you
Hi! What kind of dog is that? It's so cute!
Thank you. For the longest time we thought he was a Labradoodle - Labrador Retriever and Poodle. Now there's some evidence to suggest he may be a Lagotto Romagnolo
Some kind Italian dog i think
Miss your yoga classes 😢
I post 2 classes every week for Members here: www.timsenesiyoga.com/consciousmovement
Hello anh em đồng run VN!
0:00
QUAD Stretch (Giãn cơ tứ đầu đùi):
Kéo giãn cơ tứ đầu đùi (phía trước đùi), giúp giảm căng thẳng ở cơ đùi và cải thiện sự linh hoạt.
Hỗ trợ trong các hoạt động liên quan đến việc gập và duỗi chân như chạy, nhảy, leo cầu thang.
1:04
Runners Stretch Calves (Giãn cơ bắp chân cho người chạy bộ):
Kéo giãn cơ bắp chân, đặc biệt là các cơ gastrocnemius và soleus.
Hữu ích cho người chạy bộ và các hoạt động sử dụng nhiều chân, giúp ngăn ngừa đau nhức, căng cơ và chấn thương bắp chân.
2:09
Hamstring Stretch (Giãn cơ gân kheo):
Kéo giãn các nhóm cơ gân kheo (ở phía sau đùi), giúp giảm căng cứng và tăng sự linh hoạt của đùi và hông.
Hỗ trợ cho các hoạt động như chạy, đá chân, và ngồi lâu mà không bị mỏi.
3:19
SIDE BODY/IT Band Stretch (Giãn cơ bên thân người và dải IT Band):
Kéo giãn cơ liên sườn và cơ quanh hông, đặc biệt là dải IT (iliotibial band), một mô nối từ hông đến đầu gối.
Giảm căng thẳng ở hông, đùi ngoài và hỗ trợ giảm đau do hội chứng dải IT Band hoặc căng cơ hông.
4:29:
CROSS LEG Forward Fold (Gập người phía trước khi bắt chéo chân):
Kéo giãn sâu cơ hông, lưng dưới và các cơ đùi ngoài.
Giúp cải thiện sự linh hoạt của cơ hông và cơ mông, đồng thời làm dịu căng thẳng ở vùng lưng dưới.
5:37
GLUTE AND Piriformis Stretch (Giãn cơ mông và cơ piriformis):
Tập trung vào kéo giãn cơ mông (glute) và cơ piriformis (một cơ nhỏ ở hông).
Hỗ trợ giảm căng thẳng ở hông, cải thiện tính linh hoạt của mông, và giảm đau thần kinh tọa, đau lưng dưới.
6:40
ADDUCTOR and Inner Leg Stretch (Giãn cơ đùi trong và cơ khép đùi):
Kéo giãn các nhóm cơ adductor (cơ khép đùi) và cơ đùi trong.
Cải thiện sự linh hoạt ở hông và đùi trong, giúp phòng ngừa chấn thương, đặc biệt là trong các động tác gập mở chân, như trong đá bóng hoặc yoga.
😉
Good morning, Tim. I have a question. It might have an obvious answer, but I will ask anyway 😁 I have been doing this stretching after my morning walk; I want to check if that is good for after a walk too or do you have a better sequence. I am just asking because the title says Post-run 😊
Works great after a walk too :)
Hank you
You're welcome
Eu vi uma camisa do Botafogo? Grato!
Camisa do Botafogo - Não. Mas é bom saber que o Botafogo Football Club está de volta ao topo! 😉
21/1/24.
🙏🙏🙏🙌🙌🙌👏👏👏
😉
Love it Tim. Great to try Alicia’s session, too: Yoga Full Body Stretch for Runners
th-cam.com/users/livePU2hPbXqicE?feature=share
Thanks Alex
the background music is not giving... but I have a good stretch tho
👍