5 Minute Cool Down You NEED after EVERY RUN (to Prevent Running Injuries)

Рет қаралды 687,847

Күн бұрын

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

Пікірлер: 189

@JamesDunne 10 ай бұрын

🔥 Want to break the cycle of running injuries? This is for you: bulletproofrunners.com/?src=ytpin

@ganeshmurmu2338 2 жыл бұрын

1:09 x 30s each 2:55 x 30s each 5:27 x 30s each 6:54 x 30s each 7:05 x 30s each 7:59 x 30s each

@oscarcarlsson1465 Жыл бұрын

Thanks :)

@Sharkle_Bunwich Жыл бұрын

ty, dude talks too much

@Luke-tw2qp Жыл бұрын

Hero

@tomgraf2000 3 жыл бұрын

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!

@paulforde8493 2 жыл бұрын

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!!

@landro3552 9 ай бұрын

shin splints?

@coastermadab Жыл бұрын

This has been my GO TO cool down for two years and it’s never let me down. Thank you James. You’re amazing.

@AnilGandham 3 жыл бұрын

Why does this video not get a million views ? This dude is one of the best on KZfaq. And I watch hours and hours of KZfaq e everyday! Thanks James!

@Deadbuck73 4 жыл бұрын

I’ve started doing these stretches after my runs and they’ve come with great results!

@JamesDunne 4 жыл бұрын

Great to hear it! It makes such a difference :)

@dannyhicking 4 жыл бұрын

That hip flexor stretch looks awesome and I like the idea of the hamstring stretch.

@JamesDunne 4 жыл бұрын

Thanks, Danny! Give it a try and let me know how you get on :)

@dannyhicking 4 жыл бұрын

@@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

@nzwayne5887 2 жыл бұрын

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.

@franciscoguerrajr155 Жыл бұрын

Just found you on KZfaq and I’m starting to run again your pre and post run warmups have been a huge help. Greatly appreciated bro! 👏🏽💪🏽

@omarm131 3 жыл бұрын

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)

@georgetichlol Жыл бұрын

Been doing this cooldown and one of your injury free videos for about 2 weeks now, I've definitely noticed a difference!

@seveneleven9797 3 жыл бұрын

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.

@wandabarnett7554 4 жыл бұрын

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!

@bev9708 3 жыл бұрын

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!!!!

@Forcommentingpurposes Жыл бұрын

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 ❤

@jk-ml7dv 4 жыл бұрын

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.

@JamesDunne 4 жыл бұрын

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!

@winnieguo8658 3 жыл бұрын

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!

@Distephano Жыл бұрын

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!

@rungun3982 4 жыл бұрын

The glute stretch really got me good. Many thanks for the great content 👍🏻🏃‍♂️

@easye7099 Жыл бұрын

Your a legend, this was such a nice chilled stretch after a intense 5K run

@longey1234 Жыл бұрын

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!

@bendonahue Ай бұрын

Thank you James! This video is so easy to do and your delivery is helpful and easy-to-follow. Cheers!

@suzannerichardlarkin Жыл бұрын

Thank you for the Hip Flexor Stretch! I have not seen it done this way and can already tell it is helping.

@nurturingintellect 11 ай бұрын

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 🙏

@milanmahmood5060 3 жыл бұрын

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

@VinithaGanesan 2 жыл бұрын

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

@raphaellaphilcox5351 3 жыл бұрын

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

@thewhitelion136 2 жыл бұрын

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 ✨👏👍

@jtgmail459 Жыл бұрын

Keep it coming...Thanks Jim !

@martinkaranja4208 Жыл бұрын

Thx James! This is an excellent cooldown routine.

@Brasslantern007 3 ай бұрын

This is perfect. Not too intense but just enough and does the job. Thanks James!

@user-kr6rw4hm7l 3 жыл бұрын

Your warm up and cool down is the best for beginners!👌

@TintinMinh Жыл бұрын

Thank you so much. I do this and the warm up video before and after every run.

@claratsui5139 2 жыл бұрын

This helps me a lot with the stiffness and pain after running. Thanks 😊

@cherylpoulter270 Жыл бұрын

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.

@TheMassif 4 жыл бұрын

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

@nikasoro Жыл бұрын

Really enjoyed that one, got my back cracking after a 10 k run. Thank you!

@thibod07 10 ай бұрын

Thank you James! This cool down routine is extremely good it makes such a difference for my run recovery!

@garretttedeman 3 жыл бұрын

Great combo of these!

@jasonree 4 жыл бұрын

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!

@stefanjohansson3670 4 жыл бұрын

It couldn't have arrived at any better time. Thanks

@stefanv5972 2 жыл бұрын

I almost every time after a run do this stretches with you, love the video

@keinplan7517 3 жыл бұрын

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 :)

@TheHumanBodyTalk Жыл бұрын

🏃‍♂️🏃‍♂️🏃‍♂️

@rachaellevermore 2 жыл бұрын

Fantastic video, very easy to follow and it really makes a differnece - thank you James!

@gabrielaruby 2 жыл бұрын

Thank you James, fantabulous!

@avandewouw1026 2 жыл бұрын

Your videos are so great! You helped me a lot as a beginner runner!

@johnsangers5305 2 жыл бұрын

Using your before and after run stretches. Thankyou

@konczpet 2 жыл бұрын

This felt so nice and so right! Thank you!

@binoj1967 2 жыл бұрын

Thank you! Very well done!! Most effective!!!

@sicka2 Жыл бұрын

You’re a legend mate

@ann-mariebrennan1455 3 жыл бұрын

Super nice! Love the seated spinal twist! TY

@ranjan_v Жыл бұрын

Thanks a ton

@thomasluttkus9956 11 ай бұрын

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.

@emmaburnett9164 Жыл бұрын

Awesome many thanks just started running and this has really helped 😊❤

@user-ti5gy8uw7c Жыл бұрын

Lessons learned and hopefully kept.

@WandererByNature Жыл бұрын

Thanks so much really good video and I'm defo saving for my next run :)

@happychap8457 11 күн бұрын

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

@whizzkidonspeed Жыл бұрын

Quality cool down thanks

@Hickers2323 3 жыл бұрын

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! 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻

@mtmatt6111 3 жыл бұрын

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.

@NUNGUBADIA 4 жыл бұрын

Thank U James, useful and ready to use stretching package. As usual !

@JamesDunne 4 жыл бұрын

No problem, Pierre! Hope it helps your running 🏃🏻‍♂️💪

@jota55581 2 ай бұрын

Your page is great mate .

@ScotLINK 3 жыл бұрын

Thanks James, warms up and cool downs making a real impact on my running :)

@JamesDunne 3 жыл бұрын

No problem! Pleased to hear they’re making a difference!

@MrKaPuff 2 жыл бұрын

My god! This is so great! Thank you man!!

@ranjan_v 2 жыл бұрын

Thank you

@alantay9409 4 жыл бұрын

Lovely! I did book marked this video. Thank you for the great video on post run stretches!

@JamesDunne 4 жыл бұрын

Thanks :) Glad it was helpful!

@angieprangie Жыл бұрын

That was great! Thank you!!

@masoodr971 2 жыл бұрын

That piriformis stretch is a game changer 👍👍

@vickiwilkinson6826 Жыл бұрын

Brilliant james 😊❤

@faizabdullah2384 2 жыл бұрын

Thank you so much!!!

@dveselinovic Ай бұрын

Thanks!

@kamalraj2978 2 жыл бұрын

Thank you sir 🙏

@girlscyclingsquadpakistan3454 Жыл бұрын

Sounds awesome, definitely i m gona do it.yeeaahh

@peace1177 Жыл бұрын

That was great. I'm gonna check your channel to see if you have any cool down post leg training routines

@sahasrangshuutube 4 жыл бұрын

I like your recommendations no frills total practical

@JamesDunne 4 жыл бұрын

Thanks! Hope it helps 😃 Glad you enjoyed the video!

@gardenvarietyvegan4096 2 жыл бұрын

That was excellent!

@Jugleking69 Жыл бұрын

Thankyou very much sir.

@MazzJ77 2 жыл бұрын

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.

@JamesDunne 2 жыл бұрын

Pleased to hear you're using the routines to help with your C25K programme! Good luck :)

@MazzJ77 2 жыл бұрын

@@JamesDunne thank you!

@landro3552 9 ай бұрын

what injury did u get?

@christiankerouac188 2 жыл бұрын

Great video, thanks

@fisher7865 11 күн бұрын

thanks!

@thomastandy8840 9 ай бұрын

This is awesome I’ve always overlooked glutes, hip flexor and back. Although surprised it doesn’t include any calf stretches

@FutureFrenzy1 Жыл бұрын

Thank you.

@sm9846 4 жыл бұрын

as always excellent ! thank you so much

@JamesDunne 4 жыл бұрын

Thanks! I appreciate the support 😃 Hope it helps your running!

@sm9846 4 жыл бұрын

@@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

@stephen47to48 4 жыл бұрын

NICE VIDEO JAMES DIFFERENT FROM OTHER VIDEOS .NEW IDEAS ALWAYS APPRECIATED.

@JamesDunne 4 жыл бұрын

Thanks, Stephen! Hope you find the routine helpful :)

@johnaitken4268 4 жыл бұрын

Really helpful to focus on proper technique - pain does not equate to a good stretch !

@JamesDunne 4 жыл бұрын

Glad you agree, John! Hope the routine helps!

@paulrodriguezrevilla329 Жыл бұрын

Very good one I will repeat it every time i return from jogging Thanks

@davestreet7191 Жыл бұрын

Thanks for sharing this great video.

@JamesDunne Жыл бұрын

No problem Dave! Hope it helps.

@queenmcninja7751 Жыл бұрын

Thankyou :D

@abyss2873 9 ай бұрын

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

@maitripipaniya2196 Жыл бұрын

Thankyou

@jondalgas7201 2 жыл бұрын

Great video, a follow along style with timer would have been even better 👍🏼👍🏼

@annaalm18 Жыл бұрын

glad i found you

@Name-oe4fq Жыл бұрын

I literally cannot thank you enough

@JamesDunne Жыл бұрын

🙏

@lostmemory5018 6 ай бұрын

I just finished 5*800 (5:30/km) interval and doing this cool down, it felt great.

@deli5777 8 ай бұрын

I still hate running, but your videos are helping for sure

@xxkravyxx Жыл бұрын

Díky!

@gatzzzzzz Жыл бұрын

"you get to a point where you feel.. " Yea im waiting for that point James 🙂

@collisw8302 2 жыл бұрын

Great video! I'm a bit too fat for most of these but I gave it a good go after my run today. I often get sore shins after running, is there a good way to stretch whatever that muscle is that runs up my shin bone?