Let’s Fix The Tightness: 30-Min. Deep Stretch for Runners (Follow Along), by mobility by julia reppel on YouTube. 34 min 3 s.
- Video length
- 34 min 3 s
- Time to do it
- 30 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Set aside about 30 minutes and lay out your mat. Wear clothes you can move in and keep water nearby. Do this on a rest day or after your run, not before it.
Start with slow breathing and easy movement to settle in. Roll your shoulders and shift your weight gently from side to side to loosen up.
Work through the lower body first. Hold each stretch for around 30 to 45 seconds and breathe steadily. Expect hip flexor, glute and hamstring positions.
Move on to the calves, shins and feet. Use a wall or chair for balance on any standing calf stretch. Keep the back heel down and the knee straight.
Stretch the adductors and quads with wide-leg and kneeling positions. Keep the movement slow and stop before you feel sharp pain.
Finish the lower body with gentle lower back stretches. Lie down and let the spine relax between positions.
Add the upper body section for the chest, shoulders and upper and mid back. Open the arms wide and round the spine slowly.
Close with a few minutes of quiet breathing on the mat. Notice which areas still feel tight and note them for next time.
Tips and common mistakes
Do not use this routine as a warm up. It has too many long holds and not enough activation work.
Ease off any stretch that causes sharp or shooting pain, and never push into a joint.
Breathe out slowly as you sink deeper into each hold instead of forcing the position.
If you have an injury or ongoing pain, check with a doctor or physio before starting.
Questions
When should I do this stretch routine?
Best on a rest day or right after a run as a cool down. Avoid it before running because long holds do not prepare your muscles for effort.
Do I need any equipment?
No. A mat helps with comfort, and a wall or chair is handy for balance on standing calf stretches.
How long should I hold each stretch?
Aim for about 30 to 45 seconds per side with steady breathing. Move slowly and stop if you feel sharp pain.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
