Sorry to be so offtopic but does anybody know of a tool to get back into an instagram account? I stupidly lost the password. I would love any tips you can offer me
"This is a little bit hard to do." Then effortlessly swings leg side to side without hanging on to anything AND explaining the movements. Aspirational! Excellent warm up, thanks for posting.
Excellent video! I do the leg swings but didn't know the other 5x. I'll be adding these to my warm up routine. Thanks a million Ben. Update: todays run was so much better after your warm up, my legs lifted more naturally and everything felt more fluid and easy. Thank you, this is my new every run warm up.
Thanks a lot this video! One thing I realized after following your warmup routine is the importance of properly engaging glutes while running, these exercises helped me discover that. I realized that engaging glues while running is so important and it makes the whole run experience different.
I’ve been off running for a week or so with a pinched nerve in my hip, I just did your gate opening / closing stretches and it’s finally starting to feel a bit better so thank you!
I did this for the first time today and it was good. Just the right amount to feel warmed up without wasting time. Long runs and cool downs take long enough as it is. I always give in to the temptation to just start running, and though I compromise by taking the first mile very slow and building into it, I usually feel pretty tight and out of my rhythm until I am three miles in. This time I was straight into a fluid rhythm which felt really comfortable and relaxed. It was a really nice sensation. Definitely worth five minutes.
Thank you for your videos.. I just started running .. and following you strength videos.. I wanted to know that my quads get really tight post running though I do stretches every day and post run also.. plus my heart rate reaches 180 plus when I am consistently running more then 5 minutes.. any tips will be appreciated.. thank you again for your videos .. helping alot specially for beginners like me
Thank u for this. Ps I'm looking for a plan to do a fast 5k. I'm doing it in 32 minutes atm, I sort of set my heart on doing closer to 20 minutes:( I know it's a big jump but I'm sort of obsessive and willing to do a lot of work as got to train any way. I'm interested in doing the strength work, lots of intervals, hills, plyometrics, and long runs plus xtraining. Just not sure how to peice it together. Pps I pick boxes for the super market so my job gives me great xtraining so all day I, drive a cart-step off cart, walk a few meters, grab an item, walk a few meters then put item on the cart to make a pallet, 200 or so times an hour for 8 hours 30 plus hours a week. Being able to do the job is the priority but I hope this ties in with my running goal. Any good plans would be helpful. At September 2019 I've done 2 Park runs and ran 4k around a local lake, I've had super tight calves but other than that I'm OK, last time a year ago I upped milage too quick and got a hamstring adductor type injury so stopped and didn't get back into it but now I have this job and I'm now living near a 3k around lake, a gym, a supermarket, and a mountain with lots of running trails a 10 minute drive away so I really don't have an excuse!! Just need to make a plan get off my butt!!!
1.Reduce weight if you're overweight. 2.Increase mileage per week. 3.Add long runs(5+miles), one per week. 4.When you increase mileage, more than 15-20miles, than add some intervals, for example start with 5x200m, than 5x400m, than 5x800m.Increase number of reps and distance gradually, listen to your body. 5.Add running on hills. 6.Add some recovery cardio session, cycling or swimming. 7.Add 1-2strength sessions to improve fitness and prevent injuries. This is typical week-monday 5k easy pace with strength session, Tue intervals 2k easy+ 5x200m+ 2k easy, Wed rest, Thu 7k fartlek session+ strength, Fri rest or easy 5k, Sat 10k long run, slow pace, Sun cycling/swimming 30-60minutes.
great videos and thank you for sharing your skills and experience, really good to see someone your level (and British!) helping us mortals - do you think upper/core warm up should be included? if so, any chance of a video on that, similar to this one please?
Lat glute strength prevents hip drop! Hip drop means weird forces go through knee when u r running. Ps I want to get a garmin pod u put on ur shorts at ur tail bone and it syncs to ur smart watch or phone to give feed back on ur running technique. It's only $62 which is less than a trip to the physio or a new pair of runners. I guess u review the output after each running session or during to see how u could improve.
Will keep the core/back straighter on those walking lunges if you look straight forward vs looking down. Body has a tendency to lean forward if you look down.
Don't know how the technoque changes but if do them walking backwards or on the spot with foot going back it's harder to have front knee going too far over the front foot. I think he said look down to check knee not going too far over front of foot.
hello ben, like ur service and thanks for all. i have a doubt.pls clarify. i workout for an hour daily and a day off every 10 days. before i warmup ie jogging, i will stretch a bit at home soon after i tighten my shoes. i give some movements like head rotation,shoulder stretch,side stretches,hip rotations ,forward bending,static lunges,leg swings,opening of gates,knee and ankle rotation so on for a while.then go for jogging for 10 mins ,some 5 striders and later head to toe excercises.and follow various other schedule like some athletic drills or plymetrics,sprints and many so on ,on day to day basis and stretch for cooling. and iam teaching this to my 10 yr old daughter. my question is can i stetch before warmup.(as in the video u stated to jog and stetch and open,but i am following stretch ,warm up jog and excercise and workout session) am i following the right procedure? support me.
I've heard from a few different trainers static stretching before the work out isn't the best time. Best to do it after, and do the mobility type warm ups before with any tretcjes in the movements being held no more than a second or 2.good luck
Sunder Ram As Nikita Webber said, it is better to do some light jogging first, then some dynamic drills stretching. Save the static stretching stuff for after the run.
Ben, do you *only* do dynamic stretching before a run (of any length), or is there any kind of static stretching at all? I've always done static pre and post run, but am moving toward incorporating dynamic stretches/warm ups as well, with the thought that dynamic stretching will replace static stretching pre run. Also, do you reserve static stretching for post run, once the muscles are more than warmed up?
From what I have read, static muscles are best for post. Static stretching serves the purpose of relaxing the area and increasing blood flow. Dynamic stretching serves the purpose of preparing the muscles that will be used.
Pick a route that goes past a water tap or some shops u could stop buy a drink if that not possible hide a water bottle at different spots, maybe up a tree or in a Bush in a spot that stands out, so when u r tired from running u don't run straight past it!! Plus have some electrolyte type fruit before u go maybe and straight after so don't cramp up during the run or post run. Reminds me to get a fruit salad after next run!!
Is that all that’s needed for a run? I’m all putting my leg up on something and stretching over it, bending down between legs. That stuff not necessary?
Actually by doing static stretches you increase the chance of injury. Do dynamic stretches and movements (like in the video) and then do the static stretches after a run :-)
I have same shoe as yours just different colour :)(Solar Boost) Alpha Bounce were better for me than this ... My right leg keeps pushing my left leg towards left as I guess my right leg is landing on the ground not straight but little pointing towards left...due to which i keep going left of the track and then i have to push back my self towards right. Also creating pain in right side of belly...its not a side stitch but the pain is almost 40% as happens in side stitch. Any help
I think it takes youtube about 10-15 minutes to process the video properly. Hopefully it will sort it out soon, as the original file is fine! Will keep an eye on it. Thanks for the support!
I'm no expert by any stretch, but "static stretches" being bad for you compared to this was terrible advice for me. I followed this routine and immediately pulled a muscle. I'll stick to static thanks.
