I am so glad I found this channel, you guys are absolutely fantastic. I've been struggling to improve my running by myself and it's so lovely to feel like now I've found a community that understands why I NEED to run, rain or shine. Love you guys, keep it up!
Loved the video and loved the advice even more. Am on Nike run club and Nike training club and the use of a form roller haunted my mind these past 8 months but now am all set. Thanks
One for the ladies can you do a video how hormones and menstrual period effects performance and running ? I know my running seems a challenge just before and during a period as well as tiredness and DOMS
No u should not why cause it increases vaat or kinetic energy in body which cause pain stiffness , ayurvedic do yoga foam roller stretch bands and resistance bands
@@kalkiavatartruthanddivinep6582 kinetic energy is energy that an object has because it's in motion. Unless you gain an inhuman amount of water weight before or during your period that isn't a concern
Tried a Foam Roller for the first time today afteran extra long run, and man was it nice after(should have done it years ago) Thank you for keep reminding to use them here and other videos
Considering incorporating foam-rolling into my regimen. I've come to learn of the value that the process of recovery holds, as we push our minds and bodies to distances. Definitely need to dedicate more time to stretching, flexibility, foam-rolling, deep-breathing, and a host of other practices which ensure that we're in better condition when we're ready to go again. Thank you for sharing, and sending your way love, light, and peace :)
THANK YOU Anna and Andy! My employer has mandated remote telework at home four days a week which means I'm sitting at my keyboard for as long as ten hours a day. Don't get me wrong -- I'm thrilled to still have my fulltime job, but my glutes and hamstrings really bark at me by the end of the day. The foam roller is just what I need in order to get me through the day and to maintain overall running ability injury-free. Again, THANK YOU! Once again, the Running Channel is BRILLIANT!
Thank you very much Anna and Andy! I've never used a foam roller and I was just about to buy a one after your last video about exercises before running.This video helps me a lot to select the proper one..Many thanks again!😊❤🙏
Literally wrote an essay for university and only submitted it yesterday, it's like hearing someone read out my essay! 🤣 so good to see channels like this give well researched information!
Good post. I bought one today after viewing the before EVERY RUN video this morning. So glad to have an extra tool and to have something to do besides touch my toes haha. Ive skipped stretching in the past cause i wondered if i was even accomplishing anything. These moves look like exactly what i needed.
I have a foam roller but rarely use it. After watching this video I now know why I should use it and I will be using it after every single run. Thanks for the practical video. 🥂
Thanks. Very informative, especially for new runners. I use the foam roller quite a lot. Not sure foam rolling the back would do much good but what would I know. Thanks again. Keep up the great work.
Started foam rolling when I was training for my first half (cancelled). Still roll my hams when running more than 20M/Week. Envious of Anna's and Andy's excellent form. Nice work.
I use one mostly for my back. I used to go to chiropractor a lot due to my construction job and after long trail runs, but using a roller before and after seems to keep things feeling better.👷♂️🏃♂️
good informative video, i use mine after my runs but never thought about using it on my chest muscles will give that a (gentle) go, thanks for the video
I was at first sceptical of foam rolling until my ITB started playing up and I bought a rolling-pin type roller. It is magic. No wonder pro athletes have masseurs on their team. I haven't tried the foam roller but the rolling-pin works the same way with the main difference being that I can more easily control the pressure. Rather than having my body-weight on top of it, I use my hands to apply just the right amount of pressure at any point along the rolling-path.
Hi guys, thanks for the useful vid! I’m just wondering, if you missed foam rolling and after your workout and woke up with DOMS, would it still be beneficial to foam roll? Or have you missed your chance? Thanks!
Yo foam rollers are like magic. My IT bands get so tight and rolling them on rare occasions makes me want to cry. Frequent rolling keeps things way better. Having said that I own 3 dogs and my foam roller sadly became a toy about 2 months ago. Looking forward to my next roller
Excellent content! Informative but doesn't get lost in the detail. I was imagining when shooting these videos Anna and Andy are thinking "don't wince!". I foam rolled once but it was hard. After this video, I will have another go.
I followed the instructions from your video and did the foam rolling. Now the muscles are loosened up a bit and can feel the tension easing up. Thank you guys for the video.
I just bought foam roller. before watching this video,I did almost every exercise shown in this video and then found that I almost know everything about it. Sometimes our intuitions are reliable😊
Hello!! Just thought of a video idea for you guys. I’ve been a runner for about 5yrs. I just learned about the runner’s knot!!! Then I thought 💭 this would be a good one to tackle for you guys. ‘Tying your shoes, different knots’ be well
Thanks for the great video. I'm currently working from home and suffering from tight hamstrings, since the start of lockdown. Hoping my foam roller can help. My running seems to be aggravating the problem even more
Thank you for this video. I have been dealing with lower calf strains throughout my relatively short running career (all of about five years). I've seen physical therapists about it, and now I'm looking into foam rolling. Your channel has been a wealth of information, motivation and entertainment, and the timing of this particular one couldn't be better. Do you recommend supplementing a hand-held foam roller with the type you've shown in this video?
Particularly with your calf muscles, it can be hard to foam roll effectively (ie apply enough pressure) depending on the firmness or dimensions of your roller, so it is worth considering a hand held stick-type roller to help with extra release. Good luck!
Thanks for this. Could do with a video of how to adapt these when you don’t have enough upper body strength to hold yourself up! Then could do with a runners specific video on how to improve upper body including core strength so that I can do them and improve running form!
Hey, great video as I just enter the world of foam rolling. One question, I have heard it from a physio & PT that when you foam roll the lower body you should only apply the pressure rolling upwards (towards the heart) to encourage better circulation to the heart. Apparently it is better for you and your blood flow in the main arteries - 'You should only roll in the direction of vascular flow. This statement refers primarily to the fascial massage of the legs. It is alleged that excessive rolling in the opposite direction to the venous flaps, that is, away from the heart, can be harmful and may result in varicose veins.' Could you clarify this as I am a bit torn. Thank you
Hi Running channel, thank you for this information. I love my foam roller and use it all the time. Wanted to suggest a video on how to go from a hobby runner to a pro runner, is it possible and what does it take?
Yep foam rollers helps a lot, I found, best to do a 5min warm up before you do foam rolling anything like sit ups press ups, squats, leg swings, less chance of bruising or straining the muscles when foam rolling, 👍
Hi guys, great instructional video. I foam roll frequently as well as stretch. I was wondering what you think of the current massage guns on the market as I'm interested in purchasing one.
I have about 6 different foam rollers and use them all depending on what I’m rolling. I like a smaller diameter foam roller for my calves. The standard 6 inch foam roller for my thighs and a vibrating roller for everything. Also a ball like a tennis ball to roller under my feet is great for plantar fasciitis or just rolling sore feet
Hey, thanks for this and the ‘what you should do after every run’ video, but I have been told by my osteo (and other runners) NEVER to roll on your spine as it’s rolling on bone! I’m a little worried whether you have consulted on these bits with professional physios/osteos/chiros about this?
Hi, thanks for the question. In the video we only suggest rolling your upper back, and as we're not medical experts, we consulted a professional sports physiotherapist in the UK who specialises in running. If you have any concerns, it is always best to take the advice of your own practitioner.
I started using a solid foam roller after watching your video on activations. It certainly seems to be helping with my tweaky knee. But what about hand-held roller sticks? Do they do any good?
It can be hard to foam roll some areas effectively (ie apply enough pressure) depending on the firmness or dimensions of your roller, so it is worth considering a hand held stick-type roller to help with extra release. Good luck!
Hey bro and sissy this video is very informative... I am also runner for the past fifteen years... And I am suffering from Osgood schlatter disease. Lot of kids and adults suffered by this one. Some times which is interrupting my running session. Could you make a brief video on it? And tell us how to fix it on workouts. Definitely it will be helpful for people suffered with this.
Sorry for late reply ... There is no pain while running or walking but while streching for example unable to do entirely kneeling down stretches that time only feeling that part especially where it is occurred felt very I inconvenient. Could you help me to fix this...? 😊
You can do both! Check out our pre-run (ruclips.net/video/qZfNtEtSnPI/видео.html) and post-run routines (ruclips.net/video/zbayPYgUWUw/видео.html) for stretches!
Good question! We're aware that in sports massage, massage is always carried out towards the heart. From our (non-medical expert) understanding, the short duration, slow movement and holding on trigger points suggested for foam rolling potentially make this less of an issue.
If you look back through several 'The Running Channel' videos and see a video about lost motivation during the lockdown. It's the closest I remember they made of, but good idea!
Do you use foam rollers as part of your running routine? Or maybe you’re going to give it a go now you’ve watched this?
🙋♀️
Previously used the foam roller but lately I’ve starting using ‘Cold Massage Roller Ball’. Works great to get those difficult knots out👍
I use my foam roller as part of my post run stretches. I normally do 10 mins of static stretching and then do about 10 minutes of foam rolling.
I always feel like I should spend more time warming up and down /foamrolling
aCountryVegan static stretching before a run? Should always do Aerobic stretching before and static afterwards👍
I am so glad I found this channel, you guys are absolutely fantastic. I've been struggling to improve my running by myself and it's so lovely to feel like now I've found a community that understands why I NEED to run, rain or shine. Love you guys, keep it up!
This makes us so happy! Welcome aboard we are so happy to have you! ♥️
The best foam rolling tutorial I've seen. Learned a lot and know I'll benefit from watching this video.
Thank you and keep running!
I'm going to buy my first roller for my running recovery so I searched for some videos on how to use it. Glad I've found the right one :)
It’s really helping! Three weeks in just once a week, my DOMS and lower back issues are improving!
Loved the video and loved the advice even more.
Am on Nike run club and Nike training club and the use of a form roller haunted my mind these past 8 months but now am all set.
Thanks
One for the ladies can you do a video how hormones and menstrual period effects performance and running ? I know my running seems a challenge just before and during a period as well as tiredness and DOMS
Great idea! We will look into this, thanks for the suggestion!
No u should not why cause it increases vaat or kinetic energy in body which cause pain stiffness , ayurvedic do yoga foam roller stretch bands and resistance bands
@@kalkiavatartruthanddivinep6582 kinetic energy is energy that an object has because it's in motion. Unless you gain an inhuman amount of water weight before or during your period that isn't a concern
Tried a Foam Roller for the first time today afteran extra long run, and man was it nice after(should have done it years ago) Thank you for keep reminding to use them here and other videos
Considering incorporating foam-rolling into my regimen. I've come to learn of the value that the process of recovery holds, as we push our minds and bodies to distances. Definitely need to dedicate more time to stretching, flexibility, foam-rolling, deep-breathing, and a host of other practices which ensure that we're in better condition when we're ready to go again. Thank you for sharing, and sending your way love, light, and peace :)
Considering? If you aren’t using it, you’re making a huge mistake
THANK YOU Anna and Andy! My employer has mandated remote telework at home four days a week which means I'm sitting at my keyboard for as long as ten hours a day. Don't get me wrong -- I'm thrilled to still have my fulltime job, but my glutes and hamstrings really bark at me by the end of the day. The foam roller is just what I need in order to get me through the day and to maintain overall running ability injury-free. Again, THANK YOU! Once again, the Running Channel is BRILLIANT!
Glad to help!! Thank YOU!
Best channels for long distance runners!!
Thank you very much Anna and Andy! I've never used a foam roller and I was just about to buy a one after your last video about exercises before running.This video helps me a lot to select the proper one..Many thanks again!😊❤🙏
You are so welcome!
Literally wrote an essay for university and only submitted it yesterday, it's like hearing someone read out my essay! 🤣 so good to see channels like this give well researched information!
We read each other's minds! Cheers Steven!
Liked the video before it started. I love you guys (and ladies)! 🏃♀️🏃♀️🏃♂️🏃♂️🏃♂️
You're the best!
Actually maybe it's more 🏃♀️ 🏃♀️ 🏃♂️ 🏃♂️ 🏃♂️ these days!
Ouch !! Just picked one of these up, how painful 😂 you make it look so easy. Great video guys 👍 going to use this routine as my go to. Thanks 😀
Without pain you’re not going to accomplish jack s____
Good post. I bought one today after viewing the before EVERY RUN video this morning. So glad to have an extra tool and to have something to do besides touch my toes haha. Ive skipped stretching in the past cause i wondered if i was even accomplishing anything. These moves look like exactly what i needed.
Nice one! Let us know how you get on 😊
I have a foam roller but rarely use it. After watching this video I now know why I should use it and I will be using it after every single run. Thanks for the practical video. 🥂
Glad we could help!
Great video guys! Great editing and pace to it also!
Been looking how to use a foam roller I just bought and this seems to be the best video so far, really need it for my back and chest
Glad it was helpful!
Awesome video,
Thanks for the awesome tips on the foam rollers, love it,
Glad you found it helpful!
Really helpful tips on foam roll session for running & outside of running using this as after work! Thnks high fives
Great video! Just waiting for my foam roller to come by mail. I’ll definitely be coming back to this video! Thanks guys!
Our pleasure!
Hi Team, I am using a roller already and I learned new stuff with your video. So thanks a lot and keep up the great content!
Great to hear!
Running Channel
What a cool video, love it, just ordered a Foam Roller and looking forward to using it, and Anna your awesome.
Awesome! Let us know how you get on with these exercises!
Running Channel
It went well thanks, got foam roller today did some excerises on it, hamstrings, hips, neck, calf it was good, went well thanks.
Thanks. Very informative, especially for new runners.
I use the foam roller quite a lot.
Not sure foam rolling the back would do much good but what would I know.
Thanks again. Keep up the great work.
Glad it was helpful!
Started foam rolling when I was training for my first half (cancelled). Still roll my hams when running more than 20M/Week. Envious of Anna's and Andy's excellent form. Nice work.
Cheers, Kevin!
Good info, thanks. Helped me see new techniques to try with mine
Glad it was useful for you!
I learned so much watching this, thank you!
Glad it was helpful!
This will be a big help, ty!
Love the conise and precise info
Glad it was helpful Josh!
Thank you, the IT band bit is really useful for me!
Glad it was helpful!
This was such a help to me. Thank you so much!
Glad it helped!
I use one mostly for my back. I used to go to chiropractor a lot due to my construction job and after long trail runs, but using a roller before and after seems to keep things feeling better.👷♂️🏃♂️
Nice!
this is very useful for beginner runner like me ....thanks!! Shout out from down under
You're so welcome!
good informative video, i use mine after my runs but never thought about using it on my chest muscles will give that a (gentle) go, thanks for the video
You're welcome!
Great video! You guys my running gurus,
Glad you enjoyed!
Thank you. Already use one but definitely learned some useful things here.
Glad it was helpful!
This is very helpful. Thank you, ❤️
Great videos! I feel abit better
I was at first sceptical of foam rolling until my ITB started playing up and I bought a rolling-pin type roller. It is magic. No wonder pro athletes have masseurs on their team. I haven't tried the foam roller but the rolling-pin works the same way with the main difference being that I can more easily control the pressure. Rather than having my body-weight on top of it, I use my hands to apply just the right amount of pressure at any point along the rolling-path.
Nice! Thanks for sharing! Glad you found something that works for you!
Hi guys, thanks for the useful vid! I’m just wondering, if you missed foam rolling and after your workout and woke up with DOMS, would it still be beneficial to foam roll? Or have you missed your chance? Thanks!
Ism 64 and use a foam roller and stick. It really helps me. Thank you for the video.
Thank you folks for this!
Super helpful 💯 Thank you very much
I was just thinking about looking into a foam roller. Perfect timing.
You Tube the backballer highly recommend ,,really good form roller
@@markgalpin6862 Thank you for the recommendation.
We read each other's minds!
This is so helpful, thank you!
You're so welcome!
Yo foam rollers are like magic. My IT bands get so tight and rolling them on rare occasions makes me want to cry. Frequent rolling keeps things way better. Having said that I own 3 dogs and my foam roller sadly became a toy about 2 months ago. Looking forward to my next roller
Humans aren't the only ones that love foam rollers! Let us know how you get on with these exercises when your new one arrives!
The Running Channel I will for sure. With this “new world” the logistics of getting a new roller have become a challenge!
My cats tend to use mine as a scratching post....its added some 'texture' shall we say🤣
I did not know how much I needed a roller in my life
Excellent content! Informative but doesn't get lost in the detail. I was imagining when shooting these videos Anna and Andy are thinking "don't wince!". I foam rolled once but it was hard. After this video, I will have another go.
Glad you found it helpful!
I followed the instructions from your video and did the foam rolling. Now the muscles are loosened up a bit and can feel the tension easing up. Thank you guys for the video.
Anna is still wearing both the Fenix 6S and the Polar Grit X. I'm so jealous.
Hard to pick a favourite!
I just bought foam roller. before watching this video,I did almost every exercise shown in this video and then found that I almost know everything about it. Sometimes our intuitions are reliable😊
Amazing
Great content!!
Thanks Josh! Glad you found it helpful :-)
Just what I needed. Thanks!
Glad I could help!
The Running Channel 👍😊
Hello!! Just thought of a video idea for you guys. I’ve been a runner for about 5yrs. I just learned about the runner’s knot!!! Then I thought 💭 this would be a good one to tackle for you guys. ‘Tying your shoes, different knots’ be well
Thanks for the suggestion!
Thanks for this. A friend recommended a foam roller but I had no idea what to do with it!
Glad it helped!
Thanks for the great video. I'm currently working from home and suffering from tight hamstrings, since the start of lockdown. Hoping my foam roller can help. My running seems to be aggravating the problem even more
You're welcome! Hope it helps with the tight hamstrings!
Very helpful video, thanks 👍
No problem 👍
Thank you for this video. I have been dealing with lower calf strains throughout my relatively short running career (all of about five years). I've seen physical therapists about it, and now I'm looking into foam rolling. Your channel has been a wealth of information, motivation and entertainment, and the timing of this particular one couldn't be better. Do you recommend supplementing a hand-held foam roller with the type you've shown in this video?
Particularly with your calf muscles, it can be hard to foam roll effectively (ie apply enough pressure) depending on the firmness or dimensions of your roller, so it is worth considering a hand held stick-type roller to help with extra release. Good luck!
Thanks for this. Could do with a video of how to adapt these when you don’t have enough upper body strength to hold yourself up! Then could do with a runners specific video on how to improve upper body including core strength so that I can do them and improve running form!
Thanks for watching and for the feedback!
this video was my exact routine LOL, guess I've been doing it right all along.
Hi you The Running Channel
Love the superb, superb video, it's awesome video, like it and love it,
Thanks so much
You guys are awesome! I have really enjoyed watching your videos.
Thanks so much!
The Running Channel Did the running channel ever have a video that talks about compression socks and socks in general?
Hey! Just thought we'd let you know that our Best Socks video is out, in case you hadn't seen it! ruclips.net/video/PSmOs0QpOAE/видео.html
Great vid!
Exercises start at 4:56. You're welcome.
Great Video! One question, why should we shy away from rolling our lower back? That seems to be my area with the most tightness.
I think it's because lower back muscles are not meant to be flexible. and might cause injury because they bear weight.
Good tips. 😊 Thank you. 🤗
You are so welcome!
Hey, great video as I just enter the world of foam rolling. One question, I have heard it from a physio & PT that when you foam roll the lower body you should only apply the pressure rolling upwards (towards the heart) to encourage better circulation to the heart. Apparently it is better for you and your blood flow in the main arteries -
'You should only roll in the direction of vascular flow. This statement refers primarily to the fascial massage of the legs. It is alleged that excessive rolling in the opposite direction to the venous flaps, that is, away from the heart, can be harmful and may result in varicose veins.'
Could you clarify this as I am a bit torn. Thank you
Hi Running channel, thank you for this information. I love my foam roller and use it all the time. Wanted to suggest a video on how to go from a hobby runner to a pro runner, is it possible and what does it take?
You're welcome! Great suggestion, will add it to the ideas list!
Yep foam rollers helps a lot, I found, best to do a 5min warm up before you do foam rolling anything like sit ups press ups, squats, leg swings, less chance of bruising or straining the muscles when foam rolling, 👍
👍
Just came across this video. Andy looks soooo young and has hair!
Hi guys, great instructional video. I foam roll frequently as well as stretch. I was wondering what you think of the current massage guns on the market as I'm interested in purchasing one.
Stay tuned, we're hoping to take a look at some of the massage guns out there, and make a comparison.
I have about 6 different foam rollers and use them all depending on what I’m rolling. I like a smaller diameter foam roller for my calves. The standard 6 inch foam roller for my thighs and a vibrating roller for everything. Also a ball like a tennis ball to roller under my feet is great for plantar fasciitis or just rolling sore feet
Nice! Good to hear foam rolling is a big part of your routine!
The Running Channel it’s definitely one of the best recovery tools I know how to use and I love this channel keep it up!
Suggest a good quality foam roller that is demonstrated in this video, please share the link of the foam roller
Can you advise a good foam roller for beginners? Ideally on amazon UK.
What kind of foam rollers do I need for an athlete?
after running or before running when use it
Can you advise on how to use the foam roller when you can’t put weight on your wrists please?
I tend to foam roll before runs and stretch after runs. It’s a routine that seems to work quite well for me.
Awesome!
Another effective way is rolling on one doing crossfiber work. Many PT's find it to a better way of rolling although it may be a bit more intense.
Thanks for the tip!
Should you foam roll every day or is there a rest day or smtg
Have you tried the Rollga foam roller? It the best tool for running recovery...Period! It works so much BETTER then the one in this video.
Hey, thanks for this and the ‘what you should do after every run’ video, but I have been told by my osteo (and other runners) NEVER to roll on your spine as it’s rolling on bone! I’m a little worried whether you have consulted on these bits with professional physios/osteos/chiros about this?
Hi, thanks for the question. In the video we only suggest rolling your upper back, and as we're not medical experts, we consulted a professional sports physiotherapist in the UK who specialises in running. If you have any concerns, it is always best to take the advice of your own practitioner.
Yao !! Just got a Roller.. Bless
Nice!
I bought massage gun instead. Can massage guns be good replacement for foam rollers? I find it easier to use massage gun than foam roller.
Stay tuned, we're hoping to take a look at some of the massage guns out there, and make a comparison.
This was a useful but unique video! Well done! (I make running videos too!)
Awesome! Thank you!
Lower back?
I started using a solid foam roller after watching your video on activations. It certainly seems to be helping with my tweaky knee. But what about hand-held roller sticks? Do they do any good?
It can be hard to foam roll some areas effectively (ie apply enough pressure) depending on the firmness or dimensions of your roller, so it is worth considering a hand held stick-type roller to help with extra release. Good luck!
@@runningchannel Thanks!
I think Anna should try Cameron Hanes running schedule for a week, plus the David Goggins 4x4x48
If I don't have a roller ball, is there something else around the house I could use?
You could try a tennis ball in a long sock 😁
A roller stick is also good and a bit more convenient. :)
Thanks for the tip!
Yes! I prefer the rolling pin stick variety because I can more easily control the pressure with it.
I use the stick on my calves. Can't seem to get enough pressure from the large roller on them.
Nice video just a request, if u could make a video on fuelling during marathon.
Thanks Joslin! We've got a video for fuelling for marathons here: ruclips.net/video/5m38aFJjLJI/видео.html
Hope this helps :-)
What if you have weak core and postures help😁
I have started using Foam Roller from Today. Hoping for the better recoveries now 😃
Excellent! Hope you found some helpful tips in the video 😊
@@runningchannel yeah , very useful tips in detail.
Not bad. Take a look at the channel “fitness blender”. I bet a number of people would love to follow a full foam rolling session in that style
Are these things a gimic?
Hey bro and sissy this video is very informative... I am also runner for the past fifteen years... And I am suffering from Osgood schlatter disease. Lot of kids and adults suffered by this one. Some times which is interrupting my running session. Could you make a brief video on it? And tell us how to fix it on workouts. Definitely it will be helpful for people suffered with this.
Thanks for watching and for the suggestion. We'll definitely look into this one. How do you manage with running on a regular basis?
Sorry for late reply ... There is no pain while running or walking but while streching for example unable to do entirely kneeling down stretches that time only feeling that part especially where it is occurred felt very I inconvenient. Could you help me to fix this...? 😊
Do you foam roller instead of stretching, or do both?
You can do both! Check out our pre-run (ruclips.net/video/qZfNtEtSnPI/видео.html) and post-run routines (ruclips.net/video/zbayPYgUWUw/видео.html) for stretches!
When foam rolling shouldn't you roll towards the heart ?
Good question! We're aware that in sports massage, massage is always carried out towards the heart. From our (non-medical expert) understanding, the short duration, slow movement and holding on trigger points suggested for foam rolling potentially make this less of an issue.
Can you do a video chat on lost motivation on running?
Megan Thomas I hope they are motivated to do this for you! Good luck MT
If you look back through several 'The Running Channel' videos and see a video about lost motivation during the lockdown. It's the closest I remember they made of, but good idea!
Hey Megan, check this video out! ruclips.net/video/lgrOR094wtM/видео.html