Only easy runs i try to get in a 5 min warm up with mobility. the harder days i'll go with a 10-15min warm up to get primed for the workout. I sometimes dont feel like doing a full cool down and will just go with 1-2 exercises post workout.
Thanks K! I do something before every run too but to me these seem more like muscle activation exercises vs. joint mobility movements. One example of a joint mobility exercise is to stand on one leg and bring the foot of the other leg behind you on your toes (using your core to stay balanced). Then move your non-standing knee in circles which loosens the ankle (both directions). There is a RUclips (old) video based on Chi running which has a lot of good mobility exercises for pre-run. I may be able to send if you want. 👍💪 I mean, I think it is good to do some activation before a run too but again, I think you need to differentiate between mobility and activation. Cheers!
I conflate the two because I’m not sure I understand the difference. Activation is a very weird concept to me, but I think trying to figure out the difference between activation versus mobility for a skandasana seems pretty opaque.
@@kofuzi I am no expert either but here is how I think about it. Activation gets a specific muscle or group of muscles ready to work, sort of wakes them up. Mobility exercises or movements get the different parts of the body ready to move and helps with range of motion.
And the warm-up, do you usually do it? Could you talk about? I'm a 6-minute-per-quilometer pace runner and wonder if I need to warm up. A stretching and mobility routine I always do before running, but warming up to run only 6 minutes/km I confess I get discouraged to do it.
I tried this today and my HR was higher than normal through the run, with all other things like weather being similar. Did you notice any negative performance when you first started adding it before a run, and if so, how long before it got back to normal?
is your left ankle less supple than right one, just an observation from a non-physio who have watched people do things for two decades.... in most movements you never had flat feet, always rising from the back, left seem to be doing this more, dunno if that matters much
Good warm up stretch routine Kofuzi, I found it so much more important to do as ya get older, I’m oldie age group 57 yep better doing 15 min stretching than six months of with injuries 👍🌲🍀☘️🌴😀
Shouldn't you do it after the exercise? Some of them are strength exercises. You will win more after the running since your body will me more tired and you will do extra effort
Thanks for this! I do the Strength Running standard warm-up, which is very similar. Then some dynamic drills outside: zombie walk, high skips, long skips, high knees and butt kicks and finally, some arm swings. Post-run, I do a hamstring stretch, lunge and then foam roll.
@@kofuzi thanks for your reply. I found you during NYC marathon 2022. That was my first marathon and I completed it in 4:18:00. I have watched many of your videos already and being father of two boys, I can completely relate to your dedication towards improving yourself while balancing family life and work. Thanks again for posting informative videos. Oh yes, I got into the lottery for Chicago Marathon 2023. Hopefully I will find you there :) - HP Desai
Do you immediately start your run the second you finish your warm up? Or do you wait for a couple of minutes for your heart rate to go down? Hoping for a reply, cheers!
I usually do this routine inside and then put my shoes on and/or put on the hydration vest and then head out. Sometimes, if I have to drive to the run (like for a trail run), I will debate whether to do the routine before the drive or once I get there
@@kofuzi Thanks! I actually do the same thing- I like to warm up first before I put on my shoes because I'm more comfortable to work when barefooted, and I find that breathing deeply while putting on my shoes helps a lot in conserving my energy and go for a longer run.
Almost exactly my ‘strength’ routine, which I have built up from exercises to recover from a back injury / immobile hip! When I’m really stiff I start gently on my back with wipers / leg lifts to loosen
You getting younger bro? I feel like I’m witnessing a real life Benjamin button. Great content btw and hello from California 👌
I shaved.
Knees over toes is perfectly fine.
Nice. "Homer Simpson's Drinking Duck" 😆
Just dropping in to say that this the best running channel on RUclips. Super motivating.
Only easy runs i try to get in a 5 min warm up with mobility. the harder days i'll go with a 10-15min warm up to get primed for the workout. I sometimes dont feel like doing a full cool down and will just go with 1-2 exercises post workout.
Notification Squad rise up!
Yo!
Really interesting Ko. Defo gonna incorporate some of those moves into my own routine
What is your post run routine?
Let's gooooo Ko fam !
Yo!
Do you do foam rolling?
Thanks K! I do something before every run too but to me these seem more like muscle activation exercises vs. joint mobility movements. One example of a joint mobility exercise is to stand on one leg and bring the foot of the other leg behind you on your toes (using your core to stay balanced). Then move your non-standing knee in circles which loosens the ankle (both directions). There is a RUclips (old) video based on Chi running which has a lot of good mobility exercises for pre-run. I may be able to send if you want. 👍💪
I mean, I think it is good to do some activation before a run too but again, I think you need to differentiate between mobility and activation. Cheers!
I conflate the two because I’m not sure I understand the difference. Activation is a very weird concept to me, but I think trying to figure out the difference between activation versus mobility for a skandasana seems pretty opaque.
@@kofuzi I am no expert either but here is how I think about it. Activation gets a specific muscle or group of muscles ready to work, sort of wakes them up. Mobility exercises or movements get the different parts of the body ready to move and helps with range of motion.
May I ask ur age?
Great video; I so need to start doing these before my runs.
Do you still do any dedicated strength training?
I had started doing plyometrics earlier this summer, but then I kind of lost steam with that when we went to Iowa for a few weeks
I've never thought that you might be Korean-American before you mentioned '똥 position'. :)
Ha ha ha "Ddong" position got my attention!! lol Great video!! I'll try to copy them before my runs. Thanks.
And the warm-up, do you usually do it? Could you talk about? I'm a 6-minute-per-quilometer pace runner and wonder if I need to warm up. A stretching and mobility routine I always do before running, but warming up to run only 6 minutes/km I confess I get discouraged to do it.
lol,, our family call that the Asian squat! lol..on a serious note, thanks- I will incorporate this. Great stuff.
I tried this today and my HR was higher than normal through the run, with all other things like weather being similar. Did you notice any negative performance when you first started adding it before a run, and if so, how long before it got back to normal?
is your left ankle less supple than right one, just an observation from a non-physio who have watched people do things for two decades.... in most movements you never had flat feet, always rising from the back, left seem to be doing this more, dunno if that matters much
Good warm up stretch routine Kofuzi, I found it so much more important to do as ya get older, I’m oldie age group 57 yep better doing 15 min stretching than six months of with injuries 👍🌲🍀☘️🌴😀
Shouldn't you do it after the exercise? Some of them are strength exercises. You will win more after the running since your body will me more tired and you will do extra effort
Thanks for sharing. The side lunges are new for me. I will try it.
What about your current strength work? I seem to remember you progressed to single leg squats when dealing with your knee issues.
Thanks for this! I do the Strength Running standard warm-up, which is very similar. Then some dynamic drills outside: zombie walk, high skips, long skips, high knees and butt kicks and finally, some arm swings.
Post-run, I do a hamstring stretch, lunge and then foam roll.
I’m saving this video. It really helped me.
This is awesome! Thank you for sharing! :)
Another good video, trying this already 👍
Just in time . Lately my hips have been tight lately. Thnx Mike!
what tights are you wearing in this video. they look good
Yesss! Shoutout to the corn field!
I'll try this tomorrow, thanks
🇰🇷✊
yo ✊
Thank you Brother!
Is it the same with warm up?
now for the post run routine
Thanks for sharing, I thing I was doing most barring a couple. They are now added 👍👍
I hope they are helpful!
Awesome!! Thank you for making this! Did it this morning before my 9 mile recovery run! Felt great!! Keep up the great videos!! 😁😁
That’s great!
@@kofuzi and I felt way better at the beginning of my run!! Your pre-run routine worked!! 👍👍
Just what I needed! Awesome content dude, thanks!
Thanks for watching!
Go down all the way let's go !!!
I’m still a bit inflexible. I’m trying to get low
Love your videos. Thanks for sharing the details. Do you do any other post run work out than what you covered in this video?
these days, I may reach for the massage gun or a Roll Recovery R8. but that's typically only on an as needed basis
@@kofuzi thanks for your reply. I found you during NYC marathon 2022. That was my first marathon and I completed it in 4:18:00. I have watched many of your videos already and being father of two boys, I can completely relate to your dedication towards improving yourself while balancing family life and work. Thanks again for posting informative videos. Oh yes, I got into the lottery for Chicago Marathon 2023. Hopefully I will find you there :) - HP Desai
I just did my routine while watching adding in some of your things, most notably the side lunges. Lots of heavy showers here… I’m going to get soaked.
Stay cool!
@@kofuzi no rain in the end 👍 just lots of puddle dodging.
Nice, these stuff is gold
I hope it’s helpful!
Do you immediately start your run the second you finish your warm up? Or do you wait for a couple of minutes for your heart rate to go down? Hoping for a reply, cheers!
I usually do this routine inside and then put my shoes on and/or put on the hydration vest and then head out.
Sometimes, if I have to drive to the run (like for a trail run), I will debate whether to do the routine before the drive or once I get there
@@kofuzi Thanks! I actually do the same thing- I like to warm up first before I put on my shoes because I'm more comfortable to work when barefooted, and I find that breathing deeply while putting on my shoes helps a lot in conserving my energy and go for a longer run.
Almost exactly my ‘strength’ routine, which I have built up from exercises to recover from a back injury / immobile hip!
When I’m really stiff I start gently on my back with wipers / leg lifts to loosen
one of the most elaborate pre run routines I ve seen
Maybe try a Rollga dude...
I’m not familiar
This is great, I normally stretch out after a run that’s 10k or over but never do anything before. Gonna try this from now on - Thanks dude 👍
I think it’s more important to do something before the run rather than after, but I think it’s even more important for morning runners
@@kofuzi Yes I think you are right, I do all my running in the morning normally too