15 Minute Runners Flexibility Routine (FOLLOW ALONG)

[Music] what is that mobile area warriors and welcome back to another follow along and today we're gonna be doing slaying hello be different there's a whole host of follow alarms on this channel which will be linked in a playlist down below because they when particular we're gonna be looking at a stretching routine for runners so this is going to be focusing a little bit more on things like the hip flexor the quad glutes and the cars and a little bit of the hamstrings so about power I do let's jump into this routine we're gonna start off as usual on this channel with the good old hip swivel as a little bit of a warm-up so you're gonna start seated both legs up we're just gonna drop both legs to one side to the left-hand side to start with a nice little stretch try to keep the torso centered bring it back up drop them back down actually get a lot of comments on this channel and people say you need to warm up the answer is no it's kind of built into the routine so we're going to do some a little bit of a warm-up we're going to do five on each side so that's two I'm just gonna drop it down pause for a second you should feel a little bit of a stretch in the topic both hips of internal and external rotation so that's three a couple more on each side [Music] over a one last one on this last one as we do often times just going to hold this 1990 position lean forward bring the torso the chest right over that front leg and there's lean until you feel a stretch we don't necessarily want to just round we want to think about rolling the hip so rolling the hips keeping the chest up just go as far as you can over feel a little bit of a stretch not worry about getting a crazy one at the moment again just kind of easing on in to hold this for about 20 seconds and then we're just gonna do final hips over to the other side and again chest up lean hinge at the hips feel the stretch in that pollute of the front leg I'm going to hold this one again for 20 seconds all right such things a little bit moving we're now gonna come forward into a a little bit of plank position we're gonna take a look at just a couple of again all my positions we're gonna use a lunge so I'm gonna come it's a nice lunge position and twist around a little bit I want you to bring both hands on to the inside and just try to feel you can drop that a leg out and push that hip a little bit further towards the ground so it's going to work ten of these using into it so let the hip come out let the hip hip knee come out hip drops seven [Music] so now if you need a little bit of elevation here itself some yoga blocks get yourself something to give you a little bit of support again lunge on the other leg left leg forward this time have the inside just drop that any out push the hip forward the ten of these a little bit of stretch over hip flexor just as is Nina so one more on this side it and then before we stretch the calf's we're just gonna do a little bit of what is called a sciatic nerve glide so for this we're going to start lying down on the ground we're going to grab our right leg first grab behind the knee keep the knee and the leg about 90 degrees so we're gonna flex the foot gonna lift the foot up as far as you can I should feel they'll be over pull you know point the toe come back down flex the foot point the toe come back down we're going to do ten of these per size that's three if you want to take this upper level as you flex the foot and bring up we'll put the trim and then point the toe relax Ted come back now [Music] okay one more and we're just gonna swap sides nice little ankle crack bringing the other leg up so again just do that 90 degrees flex the foot ahead pointing the toes relax at the head come back down so just two things note while we're doing these you can count I'll tend yourself is that when we do running and sort of athletic events like that it's natural for the cuffs and the hamstrings to tighten up so whilst this routine is looking at stretching you know predominately the hip flexors the glutes the hamstrings and the calves and also we don't want to stretch them too much because that that tightening up that actually allows us to be more efficient with our running so not live run but my girlfriend is a very good runner and yet you can I can mess up your performance so there needs to be a fine balance between the two but a lot of people enjoy stretching and it can make you feel good it can help you reduce injuries so this routine is for you last one on this leg lovely right so it's going to come back up as we are in a seated position what we're gonna do is we're gonna cross on left leg down to the ground we're gonna lift our right leg place it over the knee it's not a turn so this camera suits you better and then from here drop our left shoulder down we're gonna give this like a nice little hug so yeah it should feel a nice stretch in this right glute now we're gonna be sat in this position for a wee while so if you can't quite get the position right you know take your time it's fine if this is too nice then all we do is you gonna drop the shoulder down a little bit further I'm just going to hold this position and take a nice deep couple of breaths so you what would be kind of a pretzel like position so as you can as you breathe out as you fill yourself Easons of the stretch try to drop that shoulder a little bit further down it's a good bicep flexing pose as well whilst you are in this position and maybe you have some suggestions for some future follow along as maybe you do another sport that's not running you want a stretching routine that's going to help you with whatever sport it is leave it down below leave in the comments and I'll do my best to make it happen all right let's go hold this for another ten seconds here you have a nice deep breaths [Music] I know in a swap site so we're gonna bring that leg over again this time we're gonna drop the right leg to the side in a bring left leg over drop the right shoulder down squeeze the leg give it a hug and I can just hold breathe if you notice one side is tighter than the other than you know pause video spend a little bit extra time on that tight side should help even out but again it's perfectly normal for it to be tighter on one side than the other [Music] just keep breathing keep holding hold this one for a little while this this one just needs some time just to help it loosen off not all of the other positions need that this one though does [Music] alright so the next stretch we now move into is to help a little bit of decompression of the spine especially the lumbar spine this is quite a common one and runners get a lot of bouncing up and down on often hard tarmac so we're gonna come down into a nice little Child's Pose gonna push the knees out we're just gonna let our body just relax in this position now a really good option as well to help decompress the spine it's just a hang hang from a pull-up bar hang from whatever you can tall frame pull-up bar at your house it's a great way to also help with that but just while we're on the map this one is a nice intermediate step alright so we're gonna hold this one briefly before we go into first position we're gonna go into a left leg forward lunge so left leg forward and again nice little stretch on the hamstrings they've really engaged the glute on this back leg try to feel like the glutes pushing your hip forward try to stay nice and upright I'll bend over too much [Music] get a nice stretch over the hip flexor now what you can do hold this for 20 seconds you can move around finalize tight just try out to punch bollocks that's going to reduce the stretch that we get on the hips like so we're gonna do is we're gonna take our right hand and move it forward slightly then we're going to twist into them right hand sides are going to get more of a stretch down the lateral line so it's still in the hip flexor still facing the hip kind of forward we're gonna twist slightly so we're facing 45 so we should get a little bit of stretch in the lower back as well [Music] this is now gonna be the challenging bit if you can we're going to reach our left hand behind we're going to try and lift up that back leg and we're just going to hold in a bent leg position now if this is too intense for you that's absolutely fine just continue to hold the straight leg version I'm just going to hold this here so we get a nice deep stretch a little bit more intense in the hip flexor on the quad you can pull if you want you can pull the foot all the way to the to the glue but it's not necessarily now we're going to let that foot come down shift our weight onto the back leg and I'm going to come into would it be a slight hamstring stretch and we're just going to transition in another move so I'm going to go forward into a little bit of lunge push the hips back straighten the leg pull the toes back towards you back and forth nice and slowly nice pause in the stretch position you'll find that this stretch with the toes pointed versus this stretch where the toe swing back should be significantly intense and pull back I mean one last one and then we're going to try and hold this position now this is too intense for you by the way if we've been doing exercise grab yourself some yoga blocks bring your body up a little bit that's going to make the stretch less intense so as I said we're going to hold this position pulling these toes back towards us pull that foot back come back again into just a nice little bit of a wide Child's Pose come back down ten seconds then we come back up this time we're gonna do the right legs are gonna bring right leg forward I'm gonna go into our lunge position stay nice upright again squeezing the glute on this back leg squeeze that glute push that hip forward keep that chest high I'm just gonna find that stretch move around if you want to again nice and tall with the chest don't bend over [Music] keep holding this vision we're gonna put our left hand a little bit forward more and twist slightly onto our left-hand side feel that stretch move slightly from the hip flexor into that lower back and I'm gonna hold this position some more again just the same as the glutes if you notice one sides a little bit tighter than the other maybe go back revisit that tighter side it was to spend some extra time on that tight side right this is where it gets challenging again we're gonna keep that hand down reach our right hand back lift the leg up hold the foot as it's needed has to be before hand we can bring it closer to that glute if we want a little bit more of a stretch this one should be a nice stretch over the quad and over the hip flex so again it's quite intense so you know actually for this one the lower down you go with that front arm the easier it's going to be because it's going to reduce the stretch and hip flexor or alternatively we just let the foot go back a little bit [Music] all right so we're gonna let that foot come back down I'm gonna shuffle back gonna put all right leg forward find ourselves our hamstring stretch and then we're gonna do again five repetitions they're going to look at the lunge go back pull the toes back towards you hold that hamstring stretch Rock forward nice slow easy tempo three two more again you know if this is too hard for you to adjust the intensity set up more if you need to don't need to push yourself more than you have to but yeah pushing yourself a little bit is a good thing come back this is the fifth right we're gonna now hold this one hold it in that pulling so actually gonna be pulling these toes backwards that's one's gonna let the foot chill and then pull towards us all right so we're now gonna finish up with a little bit of stretch for the calves in particular so what we're gonna do come back we're actually gonna go into you know of best attempt at a downward dog position but don't worry too much about the shoulders just lift up the hips as high as they need to go so you can get good stretch and what we're gonna try and do is we're going to think about trying to move as far as we can I'll hips over so we get more of a stretch on the calf's and then all we're going to do is going to bend the knees come down a bit and straighten the legs bend the knees straighten the neck so don't worry too much about pushing back into this full sword down with dog position just you know get the right amount of stretch on those hamstrings and the calves then the knees and straighten actually need to tear these when you bend the knees try to feel like you're moving your weight onto your big toe straighten the legs get a nice stretch in the cuff [Music] and plus 110 I'm just gonna hold this last position and again just try and move forward go into the deepest sort of downward dog that you can from here shift forward it's gonna come into that's a bit of an upward top position again get a little bit of a stretch over the hip flexors some way or bath.you one move a little bit to one side low it's the other side now finally move those legs up wide again drop back into a wide Child's Pose and we're just gonna stay here for 10 20 seconds or so two minutes five minutes have a nap an hour whatever feels good - this is the last stretch of the routine that's basically it guys there is the stretch for you know in particular runners just focusing on the glutes a little bit as well as mainly the calf's the hamstrings and the hip flexor and quad to try and help loosen those up obviously we can do additional stretches to this but as I said you kind of want to have some of that stiffness in the cast and the hamstrings to help your running economy but if you enjoy stretching then you know what you can do you can hit that thumbs up button you can help support the channel show that you like this video if you have a friend who's a runner also who you think can do with the stretching routine why not share it with them I'd really appreciate that you can also whilst you're down below you can leave a comment as I said let me know if you have any other requests we'll follow along or if you just want to let me know what you thought of this routine and finally whilst you're down there you can hit that subscribe button if you're not join it the bodyweight warrior tribe and don't miss out any more these future follow along videos but the open it this week guys have a strong week and peace [Music]

Channel: Tom Merrick

Views: 1,982,266

Keywords: bodyweight warrior, bodyweight warrior stretch, tom merrick, follow along workout, follow along, follow along stretch, loaded mobility, calisthenics, runners stretch, runner stretches for hips, running stretches, stretching for runners, stretches for runners, runner stretch, stretch for runners, stretch for running, runners stretches

Id: d4ZJXhCmORA

Length: 18min 39sec (1119 seconds)

Published: Sun Aug 11 2019