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!

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

Note for myself: stretches start @ 3:12

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?

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!

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

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!

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 😜🤓🏃🏾‍♀️

It starts at 3:09 for future reference 😀

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

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

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.

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.

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!

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)

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!

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*

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

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

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.

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.

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

Greeting from Polish runners 🏃‍♂️🇵🇱

Having a post-run routine is so important.

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.

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!

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

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!

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

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

After my run I shower then go my Garmin app on my phone and see my run statistics over a coffee.

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. ☕️🏃🏽‍♀️

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

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.👍🏻👏🏻

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.

So happy to see Rick on the news today :)

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.

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.

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.

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!

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 😂

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!

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

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

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 😂

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

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

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

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

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

I’m a smoothie and shower guy after a run. I’m an idiot though and working on my affliction! I ordered a foam roller and will receive it this week. Definitely as I’ve become older the less forgiving my body has become with lack of cool down. (It’s warm up and cool down.....everyone else is wrong haha) Love you guys for mentioning mindfulness

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…🙏🦄😸

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

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?

I would LOVE if you turned this into a follow along stretching routine!

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

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.

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

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.

Excellent video, thank you ! After running what' s better to drink...beer or Wine? In Chile we use to protest sgainst the police and then run away. Good demonstration...and celebrate with Wine

Warm up. Then cool down.

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

Thanks. I'm a mountain biker. I'm also in my mid 50's. Can already tell this will be helpful. Thumbs up

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.

3:10

Love your channel

I think I might have found it useful if you had a follow along video of these stretches. Obviously that would be longer because this included a fair few “repeat on the other side”. Though it did get me to watch through an ad break while I stretched the other side on the first set 😉

Great tips which i will try soon. One important thing that helps me, once I've done my slow-down is to lie down with a towel underneath me and a towel on top of my lower body. Right hand rests under my sacrum (palm down) and left arm rests under my neck (palm up) . Slow, deep breathing for a few minutes. Sometimes this will activate a microsleep which i find is very helpful for calming the nervous system. If that arm position is too uncomfortable put right palm on left collar bone/ trap and left palm on right collar bone, make sure arms are relaxed and then, if comfortable cross left ankle over right (alternate this from time to time)

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 😆

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

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

Hello. Its me Rauf age 19 From PAKISTAN🇵🇰. And i am new subscriber here. Also a Runner🏅🤸‍♂️.Than You

My routine is first drink a large glass of water during a 5 min rest after my 10k run, then 25 press ups and finally stretch the hamstrings for 5 minutes.

I've never in my life seen the second stretch. Nice!!!!!

This ad showed to me just after my sports class

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

I need to keep watching this video until I memorize it lol

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!

Amazing thank you I will try this

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

After constantly getting ad of this video I finally clicked on it

Going to try an incorporate this at the end of my run.

My goodness mates watched this from USA and this is surely more than helpful Iam athletic soccer player from USA and I do run every morning before my work time and do work out daily and since I run every morning my life has massively turned around in to massive healthy a lot of energize interns as play every game and my stamina became so massive thanks 🙏 for sharing this knowledge

This is a good stretch routine but quite hard to follow whilst keeping an eye on the time. Is it possible to upload a video of just the stretches with the timings?

It's a cool down. "Warm down" is so confusing. Still this video is highly useful. Thanks.

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

Great stretches as a born again runner, 6ft 2 23 stone, these stretches are extremely useful for injury prevention 👍 Thanks

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

Omg if I did these my knees would absolutely be screwed...I suffer with degenerative cartiledge breakdown and the twisting movements of nearly all.of those stretches would seriously hurt my knees...are there any exercises you can recommend that doesnt involve such twisting and pressure on the knees ??

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Is it just me or as the video progressed the lady and the gentleman started looking more youthful, energetic, beautiful/handsome..!

Watching in 2024 and surprised to see Andy with hair!!!😆

Just curiously, are you seriously doing all those stretching after each run? From what I can see those takes 15-20 min at a minimum! If you're running and running 4-5 times/week those will add up. If you're a busy person I don't think it's possible to have so much time to do all of those...

In Savannah during the summer it’s 90+ and 100% humidity. The first thing I do is an ice shower then stretch.

It's a must. After many small injuries I could see the benefits of stretching. Thanks.

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

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.

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

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

Cool down/ stretching is always something I’m terrible at I either don’t bother or do a random mix of none sense. Thanks for sharing this I’ll give it I’ll try making part of my routine