Flexibility Routines for Runners from Udemy

What's inside

Learning objective

Develop their flexibility at the start or finish of their training sessions

Syllabus

The Conceptual Approach to Flexibility

You're as old as your joints! This series will take you through a group of practical flexibility routines you can use to accompany your training. The first portion of this course covers some conceptual ideas about Flexibility and how it's different from what is traditionally referred to as "Stretching." Following that, there will be five routines that serve as warm-ups and cool-downs for you to use along with your training.

Before you go for a Run, don't you usually Stretch? Well what exactly are you doing when you "Stretch"? In this video, you'll learn exactly what you're doing with this approach as well as how this approach can be counter-intuitive.

The Pose Method has a unique approach that we call "Flexibility." In this video, you'll learn what this approach is all about and how changing your focus from pulling at your muscles to flexing your joints is the desired approach to open and close a training session.

With a well understood idea of what flexibility is and how it's beneficial, the final step for you before you put it into practice is understanding how to integrate it into your training sessions. In this video, you'll learn what your mindset should be when using flexibility as a warm-up and how that approach should be different when you're using flexibility as a Cool-Down.

This is the first routine of the series. We recommend doing this at the start of your training session. This video will help you become more familiar with how to perform each of the flexibility exercises in this set.

This is the first routine of the series. We recommend doing this at the start of your training session. At the beginning of your training session, play this video and follow along, performing each of the exercises in this set.

This is the second routine of the series. This is the flexibility routine found in Dr. Nicholas Romanov's The Running Revolution and can be used at the beginning or end of your training session. This video will help you become more familiar with how to perform each of the flexibility exercises in this set.

This is the second routine of the series. This is the flexibility routine found in Dr. Nicholas Romanov's The Running Revolution and can be used at the beginning or end of your training session. At the beginning or end of your training session, play this video and follow along, performing each of the exercises in this set.

This is the third routine of the series. We recommend doing this at the end of your training session. This video will help you become more familiar with how to perform each of the flexibility exercises in this set.

This is the third routine of the series. We recommend doing this at the end of your training session. At the end of your training session, play this video and follow along, performing each of the exercises in this set.

This is the fourth routine of the series. We recommend doing this at the end of your training session. This video will help you become more familiar with how to perform each of the flexibility exercises in this set.

This is the fourth routine of the series. We recommend doing this at the end of your training session. At the end of your training session, play this video and follow along, performing each of the exercises in this set.

This is the fifth routine of the series. We recommend doing this at the end of your training session. This video will help you become more familiar with how to perform each of the flexibility exercises in this set.

This is the fifth routine of the series. We recommend doing this at the end of your training session. At the end of your training session, play this video and follow along, performing each of the exercises in this set.

This is the sixth routine of the series. You can do this routine as a warm-up or a cool-down during your training session. This video will help you become more familiar wit how to perform each of the flexibility exercises in this set.

This is the sixth routine of the series. You can do this routine as a warm-up or a cool-down during your training session. At the appropriate time in your training session, play this video and follow along, performing each of the exercises in this set.

This is the seventh routine of the series. You can do this routine as a warm-up or a cool-down during your training session. These instructions are given from the assisting partner's perspective. This video will help you become more familiar wit how to perform each of the flexibility exercises in this set.

This is the seventh routine of the series. You can do this routine as a warm-up or a cool-down during your training session. At the appropriate time in your training session, play this video and follow along, performing each of the exercises in this set.

This is the eighth routine of the series. You can do this routine as a warm-up or a cool-down during your training session. This video will help you become more familiar wit how to perform each of the flexibility exercises in this set.

This is the eighth routine of the series. You can do this routine as a warm-up or a cool-down during your training session. At the appropriate time in your training session, play this video and follow along, performing each of the exercises in this set.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Presents a strong foundational approach to flexibility, which is essential for runners to prevent injuries and improve performance

Offers practical flexibility routines that can be used as warm-ups, which prepares the body for running and reduces the risk of muscle strains

Offers practical flexibility routines that can be used as cool-downs, which aids in muscle recovery and reduces post-exercise soreness

Explores the Pose Method's unique approach to flexibility, which may offer a different perspective on traditional stretching techniques

Includes advanced flexibility routines, which allows runners to progressively challenge their bodies and improve their range of motion

Recommends specific routines for warm-ups and cool-downs, which may require learners to dedicate additional time to their training sessions

Reviews summary

Effective flexibility routines for runners

According to learners, this course provides practical and effective flexibility routines specifically tailored for runners. Many students found the exercises easy to follow and simple to integrate into their training, noting significant benefits like improved warm-ups and cool-downs, reduced stiffness and soreness, and a general improvement in running feel and recovery. The course introduces a distinct conceptual approach to flexibility, which some found insightful and valuable, while a few others felt this section was less clear or abstract. Some minor points raised included suggestions for improved narration clarity during follow-alongs and updating video quality. Overall, the course is seen as a highly beneficial resource for runners aiming to enhance their physical preparation and recovery.

Unique concept is insightful but can be confusing.

"I appreciated the distinction between flexibility and stretching, though the initial conceptual section was a bit abstract."

"the introductory section explaining the 'Pose Method flexibility' concept was quite confusing and felt unnecessary. I just wanted practical exercises."

"The focus on flexibility rather than just stretching makes sense now."

"The conceptual part was interesting but probably needed more depth or clearer examples to really sink in."

Easy to incorporate into training sessions.

"...the follow-along videos are super helpful."

"I've incorporated the warm-up routine before every run and the cool-down afterward."

"Short, effective routines I can actually do regularly."

"The course structure makes it simple to add these into my pre and post-run routines."

Reduces stiffness, soreness; improves feel.

"I feel much less stiff after my runs."

"My running feels much better, and I haven't had the usual tightness in my hamstrings."

"My flexibility has improved and my recovery feels faster."

"These routines have noticeably reduced post-run stiffness and improved my overall feel."

Practical routines beneficial for runners' training.

"The flexibility routines are specifically tailored for runners and have significantly improved my warm-ups and cool-downs."

"I've incorporated the warm-up routine before every run and the cool-down afterward. My running feels much better..."

"Short, effective routines I can actually do regularly. My flexibility has improved and my recovery feels faster."

"The practical exercises are easy to follow and definitely help prepare for and recover from runs."

Suggestions for clearer narration/updated video.

"The narrator is okay, but sometimes hard to hear or understand the instructions clearly during the follow-along parts."

"The video quality is a bit dated too."

"Some parts could benefit from clearer verbal cues during the routines."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Flexibility Routines for Runners with these activities:

Review Basic Anatomy and Physiology

Show steps

Reviewing basic anatomy and physiology will help you better understand the purpose and benefits of each flexibility exercise.

Browse courses on Human Anatomy

Show steps

Focus on muscles and joints relevant to running.
Review key terms related to movement and flexibility.

Read 'The Running Revolution' by Dr. Nicholas Romanov

Show steps

Reading this book will provide a deeper understanding of the Pose Method and the importance of flexibility in running.

View The Running Revolution: How to Run Faster,... on Amazon

Show steps

Read the sections on flexibility and running form.
Take notes on key concepts and exercises.

Practice Flexibility Routine #2 Daily

Show steps

Practicing one of the routines daily will help you internalize the movements and improve your flexibility over time.

Show steps

Choose a time each day to practice the routine.
Focus on proper form and controlled movements.
Track your progress and note any improvements.

Four other activities

Expand to see all activities and additional details

Show all seven activities

Explore 'Becoming a Supple Leopard' by Kelly Starrett

Show steps

This book offers a broader perspective on mobility and movement, complementing the flexibility routines taught in the course.

View Becoming a Supple Leopard 2nd Edition on Amazon

Show steps

Focus on the sections related to joint mobility and muscle activation.
Experiment with the exercises and techniques described in the book.

Create a Video Log of Your Flexibility Journey

Show steps

Documenting your progress will help you stay motivated and identify areas where you need to improve.

Show steps

Record yourself performing the flexibility routines.
Reflect on your progress and challenges.
Share your video log with other runners for feedback.

Design a Personalized Flexibility Routine

Show steps

Creating your own routine will allow you to tailor the exercises to your specific needs and goals.

Show steps

Assess your current flexibility and identify areas for improvement.
Select exercises from the course and other resources.
Create a routine that fits your schedule and goals.
Test and refine your routine over time.

Share Your Knowledge with Other Runners

Show steps

Teaching others will reinforce your understanding of the concepts and techniques taught in the course.

Show steps

Offer advice and guidance to other runners on flexibility and injury prevention.
Share your experiences and insights from the course.

Career center

Learners who complete Flexibility Routines for Runners will develop knowledge and skills that may be useful to these careers:

Running Coach

A running coach helps individuals improve their running performance, prevent injuries, and achieve their fitness goals. The running coach designs personalized training plans, incorporating flexibility routines to enhance performance and reduce the risk of injury. This course, Flexibility Routines for Runners, provides a foundational approach to flexibility, including warm up and cool down routines, that may be directly incorporated into a runner's training regime. The course defines flexibility and explains how to integrate it into training sessions as both a warm up and a cool down. This course is particularly useful if you want to understand how to coach runners in pre-run and post-run flexibility and stretching.

See salaries and explore the career path for Running Coach

Athletic Trainer

An athletic trainer specializes in preventing and treating injuries for athletes. They work closely with athletes to assess injuries, develop rehabilitation plans, and implement injury prevention strategies. Injury prevention often includes flexibility routines. This course, Flexibility Routines for Runners, provides a foundational approach to flexibility, including warm up and cool down routines, that can be directly incorporated into an athlete's training regime. The course defines flexibility and explains how to integrate it into training sessions as both a warm up and a cool down. As an athletic trainer, you'll find this course very useful in teaching athletes pre-run and post-run stretching and flexibility techniques.

See salaries and explore the career path for Athletic Trainer

Track and Field Coach

A track and field coach trains athletes in various running, jumping, and throwing events. They develop training programs focused on improving technique, strength, and endurance. Within track and field, flexibility is key to success and injury prevention. This course, Flexibility Routines for Runners, helps build knowledge of the conceptual approach to flexibility, which will give athletes an extra edge, as well as warm up and cool down routines to keep athletes healthy. The course defines flexibility and explains how to integrate it into training sessions as both a warm up and a cool down. As a track and field coach, you'll find the course beneficial in incorporating flexibility training into your athletes' routines.

See salaries and explore the career path for Track and Field Coach

Personal Trainer

Personal trainers create customized fitness programs for individuals, taking into account their goals, fitness levels, and any physical limitations. They guide clients through exercises, provide motivation, and monitor their progress. The course, Flexibility Routines for Runners, may be beneficial for a personal trainer to learn practical flexibility routines, and how to integrate those into training sessions as both warm ups and cool downs. The warm up and cool down routines in this course may be used by a personal trainer to help clients recover from and prevent injury.

See salaries and explore the career path for Personal Trainer

Exercise Physiologist

An exercise physiologist assesses, plans, and implements exercise programs for individuals with chronic diseases or disabilities. They work to improve cardiovascular health, strength, and endurance. Flexibility is also an important component of fitness. This course, Flexibility Routines for Runners, may be useful for an exercise physiologist seeking to incorporate flexibility routines into their treatment plans. The course defines flexibility and explains how to integrate it into training sessions as both a warm up and a cool down. The warm up and cool down routines in this course can be used by an exercise physiologist to help their patients.

See salaries and explore the career path for Exercise Physiologist

Sports Medicine Physician

A sports medicine physician specializes in the diagnosis and treatment of injuries related to sports and exercise. They may focus on injury prevention, rehabilitation, and performance enhancement. A sports medicine physician often recommends exercises and stretches to improve flexibility and prevent injuries. This course, Flexibility Routines for Runners, helps build knowledge of the conceptual approach to flexibility which will give athletes an extra edge, as well as warm up and cool down routines to keep athletes healthy. Because a sports medicine physician often treats runners, they may find this course helpful.

See salaries and explore the career path for Sports Medicine Physician

Physical Therapist

A physical therapist helps patients recover from injuries and illnesses through exercise and rehabilitation programs. In the field of physical therapy, flexibility is often a key component of recovery and injury prevention. This course, Flexibility Routines for Runners, may be useful to physical therapists looking to incorporate flexibility routines into their treatment plans. The course defines flexibility and explains how to integrate it into training sessions as both a warm up and a cool down. The warm up and cool down routines in this course, along with more advanced routines, can be used by a physical therapist to help runners recover from and prevent injury.

See salaries and explore the career path for Physical Therapist

Kinesiologist

Kinesiologists study human movement and apply their knowledge to improve health, performance, and function. They work in a variety of settings, including research, clinical practice, and sports performance. Improving flexibility is within the purview of a kinesiologist. This course, Flexibility Routines for Runners, may be useful for kinesiologists who want to better understand the conceptual approach to flexibility, as well as warm up and cool down routines. The course defines flexibility and explains how to integrate it into training sessions. By taking this course, you may become familiar with various flexibility exercises.

See salaries and explore the career path for Kinesiologist

Wellness Coach

Wellness coaches empower clients to make positive lifestyle changes to improve their overall well-being. This often includes incorporating physical activity, stress management, and healthy eating habits. Flexibility is an important component of overall well-being. This course, Flexibility Routines for Runners, may be useful to wellness coaches seeking to learn practical flexibility routines to share with their clients. The course defines flexibility and explains how to integrate it into training sessions as both a warm up and a cool down. The warm up and cool down routines in this course may be used by a wellness coach to help clients improve flexibility and overall well-being.

See salaries and explore the career path for Wellness Coach

Chiropractor

Chiropractors diagnose and treat neuromuscular disorders, focusing on manual adjustments and spinal alignment. Chiropractors often recommend exercises and stretches to improve flexibility and posture. This course, Flexibility Routines for Runners, can help chiropractors incorporate targeted flexibility routines into patient care plans. The course defines flexibility and explains how to integrate it into training sessions as both a warm up and a cool down. Because chiropractors often treat runners, this course is helpful to chiropractors who need warm up and cool down routines to help runners.

See salaries and explore the career path for Chiropractor

Massage Therapist

Massage therapists manipulate the soft tissues of the body to relieve pain, reduce stress, and promote relaxation. They may use a variety of techniques, including Swedish massage, deep tissue massage, and sports massage. Massage therapy combined with flexibility exercises can enhance recovery and prevent injuries. This course, Flexibility Routines for Runners, may give massage therapists a better understanding of flexibility as part of warm up and cool down routines. The course defines flexibility and explains how to integrate it into training sessions.

See salaries and explore the career path for Massage Therapist

Adapted Physical Education Teacher

Adapted physical education teachers modify physical education programs to meet the needs of students with disabilities. They work with students to develop motor skills, improve fitness, and promote physical activity. This course, Flexibility Routines for Runners, may be useful in helping students improve their flexibility. The course defines flexibility and explains how to integrate it into training sessions as both a warm up and a cool down. The warm up and cool down routines in this course may be used by adaptive physical education teachers to help students improve flexibility and overall well-being.

See salaries and explore the career path for Adapted Physical Education Teacher

Recreational Therapist

Recreational therapists use recreational activities to improve the physical, emotional, and social well-being of individuals with illnesses or disabilities. They design and implement programs that promote health and independence. This course, Flexibility Routines for Runners, may be useful in helping patients improve flexibility. The course defines flexibility and explains how to integrate it into training sessions as both a warm up and a cool down. The warm up and cool down routines in this course may be used by recreational therapists to help patients improve flexibility and overall well-being.

See salaries and explore the career path for Recreational Therapist

Yoga Instructor

Yoga instructors lead individuals or groups in yoga practices, guiding them through postures, breathing exercises, and meditation techniques. While yoga can improve flexibility, the flexibility routines in this course for runners are different from yoga. A yoga instructor may learn the difference between flexibility and stretching. This course, Flexibility Routines for Runners, may provide a new perspective on warm up and cool down routines. The course defines flexibility and explains how to integrate it into training sessions.

See salaries and explore the career path for Yoga Instructor

Pilates Instructor

Pilates instructors guide individuals or groups in Pilates exercises, focusing on core strength, flexibility, and body awareness. While Pilates can improve flexibility, the flexibility routines in this course for runners is different from Pilates. A Pilates instructor may learn the difference between flexibility and stretching. This course, Flexibility Routines for Runners, may provide a new perspective on warm up and cool down routines. The course defines flexibility and explains how to integrate it into training sessions.

See salaries and explore the career path for Pilates Instructor

Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Flexibility Routines for Runners.

The Running Revolution

Save

This book, written by Dr. Nicholas Romanov, introduces the Pose Method of running, which emphasizes flexibility and proper form. The book provides a comprehensive guide to improving running technique and reducing injuries. It valuable resource for understanding the principles behind the flexibility routines taught in this course. is commonly used by runners and coaches.

The Running Revolution: How to Run Faster, Farther,...

Paperback

Becoming a Supple Leopard 2nd Edition

Save

Provides a comprehensive guide to mobility and movement, offering practical advice and exercises for improving flexibility and range of motion. While not specifically focused on running, the principles and techniques can be applied to enhance running performance and prevent injuries. This book useful reference for understanding the biomechanics of movement.

Becoming a Supple Leopard 2nd Edition

Paperback

Check price

Becoming a Supple Leopard 2nd Edition

Kindle Edition

Check price

Flexibility Routines for Runners

What's inside

Learning objective

Syllabus

Traffic lights

Save this course

Reviews summary

Effective flexibility routines for runners

Activities

Career center

Reading list

Share

Similar courses