Don’t Skip The Stretch - Day 3 - Stretching for Runners

This challenge is all about prioritising your flexibility and mobility by committing to stretching for 7 consecutive days. Whether you're a seasoned runner looking to enhance your recovery routine or a beginner eager to improve your flexibility, this challenge is for you.
Here's how it works: Each day, set aside just a few minutes to focus on stretching. Whether it's after your daily run, first thing in the morning, or whenever works best for you, the important thing is to make it a consistent part of your routine.
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[@iAmBeaTLes]

Good morning from Pennsylvania, USA. 🇺🇸 I just did my run and finally ran for 5 minutes straight without stopping on my last run interval! Changing over from the treadmill in the winter to outside in spring/summer has been hard. Your videos this week have been great. It felt good to stretch it all out after challenging myself.

[@RunBetterwithAsh]

Well done on the 5 minute run intervals, you should be really proud of yourself 🎉🙌🏻 greetings to Pennsylvania from England 👋

[@joycemoore9321]

Hello from Connecticut, USA. I Love your videos. I am training for my first half marathon at the age of 46 after losing 80 lbs. Never ran a day in my life until a few years ago. I am almost running an 8 minute race, and I just know that if I can get my old lady muscles to be more flexible I can run faster. I found your videos while googling streching for runners, because I do not know how to strech (family is not exactly on the health train, so I never learned). I was so happy with them so I stuck with you. I love how you explain each movement and show different modifications if they are needed. Recently I started doing your stretching routines in the morning as well, it is part of my morning practice with Qi Gong and Meditation, it really helps me get in the right frame of mind for work.

[@RunBetterwithAsh]

Thank you so much Joyce. I really appreciate your comment 🙏 it’s such a nice message to read. I feel very humble how my videos have helped and you have stuck with me 😊 well done for losing 80lbs and prioritising your health, keep going 🎉🎉🎉🙌🏻👍🏻 greetings to Connecticut from England 👋

[@phyllisguy-HealthGal]

This is my favorite, so far.

[@RunBetterwithAsh]

Thank you so much, I really appreciate that 😊

[@ChowMeinWarrior]

Thanks again, Ash! See you tomorrow!

[@RunBetterwithAsh]

Well done!! Day 3 complete, see you tomorrow 🙌🏻✅😊

[@jessicagaffney6800]

Day 3🎉 lovely stretch

[@RunBetterwithAsh]

Well done for completing day 3 Jessica 🎉✅😊

[@KatieSmith-c9q]

Loving all the new varieties of stretches!

[@RunBetterwithAsh]

Thank you Katie. Well done for completing day 3 😀

[@carlchristofferrindstal9209]

Thanks from Sweden 🇸🇪

[@RunBetterwithAsh]

You’re very welcome Carl, thank you too 🙏

[@carenwatson5475]

Thank you Ash for another morning stretch to get the body moving.

[@RunBetterwithAsh]

You're so welcome Caren, well done for completing day 3 ✅

[@jolieland9651]

Thanks, Ash! I especially loved that open gate stretch.

[@RunBetterwithAsh]

Glad you liked open the gate Jolie 👍 thank you so much for commenting as you always do😊

[@lcolon9032]

Thanks Ash!

[@RunBetterwithAsh]

Thank you too, I appreciate you taking time to comment so often 🙏😊

[@kristinkilgour1680]

Morning Ash and thank you! I said yesterday my right hip and glute are really tight and....voilà, today you bring awesome hip and glute stretches. 🎉😂

[@RunBetterwithAsh]

I’m telepathic Kristin 😂 morning to you too and well done for completing day 3 👍🏻✅

[@nanir8307]

Thank you!

[@RunBetterwithAsh]

You're welcome as usual 🙌🏻😊

[@sleepdestroyer27]

This is a routine to memorize for sure. My right hip is the one that gets creaky and gunky so thanks for helping me floss it out! Day 3 🏃‍♀️⛅️

[@RunBetterwithAsh]

I’m so glad this helped your right hip 😊 well done for completing day 3 of this challenge 🙌🏻✅

[@HillaryMecham]

I really needed these stretches this morning. Thanks!

[@RunBetterwithAsh]

You're so welcome Hillary, glad this is what you needed 😊

[@danielzimba1054]

Really improved the feeling in my body after my runs. Thanks Ash

[@RunBetterwithAsh]

Amazing!! That’s so great to hear this helped you. Thanks for commenting to let me know Daniel🙏😊

[@heatherlewandowski9821]

Amazing stretch thanks sooo much

[@RunBetterwithAsh]

Thank you so much for your support in the comments Heather 🙏😊

[@agatalu1435]

Thank you and see you tomorrow!

[@RunBetterwithAsh]

Great to see you stretching with me after all this time, well done for completing day 3 🙌🏻😊

[@hannahpool1]

Wonderful series, thank you

[@RunBetterwithAsh]

@@hannahpool1 Thank you Hannah!

[@letecimajkl322]

This one really get me. Best strech for hips for now

[@RunBetterwithAsh]

Thank you too, I appreciate you taking time to comment 🙏😊

[@kingsMakeMusic]

Good evening from Cleveland, Ohio, USA.
Thanks Ash for your work here! Best stretching ever! I can sit cross legged for the first time in my adult life after 2 weeks stretching with you.

[@RunBetterwithAsh]

Oh wow!! Thank you so much for commenting to let me know. I really appreciate your kind words 🙏 so glad I could help your body function better. Greetings to Cleveland from England 👋😊

[@kristinakarascakova553]

Done ✅. Thanks Ash! ☺️

[@RunBetterwithAsh]

Glad you liked it Kristina! Thank you too 😊

[@amyvolpatti7862]

Day 3 done. 😊

[@RunBetterwithAsh]

Well done for completing day 3 Amy 🎉🎉🎉✅😊

[@VanessaSellers40]

Another great stretch….thank you

[@RunBetterwithAsh]

Thank you too Vanessa. Great to see you stretching with me again 😊

[@hamburgoo9673]

Day 3 of stretching during my lunch break. I never realized my right hip is so tight. Feeling good about these workouts!

[@RunBetterwithAsh]

Thanks so much for that 🙏😊

[@melissaatkinson7005]

You're a Rockstar Ash, thanks a ton! Much love from Perth, Australia xoxo

[@RunBetterwithAsh]

You're so welcome Melissa. I did used to be in bands when I was in my 20s 😂 greetings to Perth from a rainy England 🌧️

[@PhilipHeath-wg8ks]

Thanks for day 3. All set for a morning run tomorrow. 👍

[@RunBetterwithAsh]

Well done for completing day 3 Philip! Hope you had a good run 👍

[@tiffanyfann9057]

Thanks for the video! Looking forward to tomorrow’s stretch.

[@RunBetterwithAsh]

Well done for day 3 Tiffany 🙌🏻✅😊

[@jfinleyk]

Ash... exactly what I needed today. Thank you

[@RunBetterwithAsh]

Perfect! So glad I could help with just what you needed 🙌🏻😊

[@Trevshorses]

Ripper video Ash. Love the variety

[@RunBetterwithAsh]

Appreciate it!! Thanks so much as always 😊

[@farukshinakt]

Thank you! I’m following your stretches for a while already and they improved my recovery significantly!

[@RunBetterwithAsh]

Amazing! Thank you so much for stretching with me and commenting that, so glad they help you as always 🙏😊

[@lydialindvall738]

Thanks for the video! Loved the open the gate stretch!

[@RunBetterwithAsh]

Thank you so much Lydia. Glad you loved the open the gate 😊 well done for completing day 3 ✅

[@jacobgrasser2302]

Greetings from Togo, West Africa. Thanks for the stretch Ash!

[@RunBetterwithAsh]

Thanks so much Jacob😊greetings to Togo from England 🙌🏻👋

[@genevieveduplaincyr657]

Loved it ! A calm and soothing stretch just before going to sleep l.

[@RunBetterwithAsh]

So glad you enjoyed this stretch with me Genevieve 😊 thanks for commenting as ever 🙌🏻

[@peter-paulrutjens4618]

Thanks Ash 😊 I really like the crosslegged stretch where you bend over and move from left to right

[@RunBetterwithAsh]

Happy to help you as always Peter-Paul. Glad you enjoyed that stretch 😊

[@BethMorrison-justbreatheo2]

Thanks Ash, great stretch, my hips are unbelievably tight, so these were great 😊

[@RunBetterwithAsh]

I appreciate that Beth, thank you so much 🙏😊

[@chiaraferraris9622]

great routine, thanks for this video series!

[@RunBetterwithAsh]

Thank you as always Chiara 😊

[@DeliaOConnor-qu9fl]

Thanks, Ash - that really helped my tight hip flexors. It was much needed after a reasonably short but hilly run this morning!

[@RunBetterwithAsh]

Well done for completing day 3 after your hilly run Delia 🙌🏻✅ I’m glad I could help you as always 😊

[@trisholkowski]

One of my favorite days!
Worth repeating!!

[@RunBetterwithAsh]

Thank you so much Trish 🙏 I am so glad this is one of your faves 😊

[@pausa-existencial]

The perfect video after my interval training, thank you, Ash ❤.

[@RunBetterwithAsh]

You're so welcome! Glad this was perfect after your intervals. Thank you too for commenting 😊❤️

[@alerachiv]

Thanks for the video, Ash!

[@RunBetterwithAsh]

No worries! Thanks so much for that 🙏😊

[@karengodley2404]

Thanks for day 3 Ash 👍

[@RunBetterwithAsh]

Well done for day 3 Karen ✅🙌🏻

[@tiffanybrantley23]

Day 3 completed!

[@RunBetterwithAsh]

Well done Tiffany 🙌🏻✅😊

[@Flynchpstx]

Thanks Ash.

[@RunBetterwithAsh]

Thank you too, I appreciate you taking time to comment 🙏😊

[@ourwilliam2405]

Day 3 done, very positive, thanks

[@RunBetterwithAsh]

You're so welcome, I’m glad you enjoyed this stretch on day 3 😊 thanks for commenting 🙏

[@marywees8604]

Thank you for the video!

[@RunBetterwithAsh]

You're so welcome as usual Mary, I’m glad you enjoyed this stretch 😊 thanks for commenting 🙏

[@zunamichal6238]

Hello from Japan! The different combination of stretches helps keeping the routine new and interesting every time! That really helps^^ Thanks!!

[@RunBetterwithAsh]

You're so welcome Zuna. I’m glad you enjoy the variety in my videos. Greetings to Japan from England 👋😊

[@victoriastone785]

Thanks Ash. I’m tapering for a 1/2 marathon on Sunday and I’m trying to stay calm and loose !

[@RunBetterwithAsh]

Perfect! Hope it goes well on Sunday Victoria, well done for completing day 3 🙌🏻👍🏻

[@joseluisreyna5546]

Gracias Ash

[@RunBetterwithAsh]

De nada Jose 😊

[@virginiabowen8379]

Thanks Ash. Day 3 done.

[@RunBetterwithAsh]

Well done for completing day 3 Virginia ✅🙌🏻

[@joshtrail]

Thank you! Day 3 done after my evening run today!

[@RunBetterwithAsh]

Glad this helped after your evening run Josh, well done for completing day 3 🙌🏻✅

[@joannmannion8682]

Thank you for this series

[@RunBetterwithAsh]

Thank you for taking part in it Joann, I appreciate you taking time to comment as you always do too🙏😊

[@elainahancock5213]

Thanks again!

[@RunBetterwithAsh]

Thank you so much Elaina. Well done for day 3✅ 😊

[@JenSteen-n3l]

Love this ash thanks!!

[@RunBetterwithAsh]

Glad you love it Jen. Thank you so much 🙏😊

[@HeartPathStoryCoaching]

Thank you!🏃🏻‍♀️🧘🏻‍♀️💜

[@RunBetterwithAsh]

Thank you too Julie, I appreciate you taking time to comment as ever🙏😊❤️

[@tracyirwin8681]

Thanks very much again Ash this stretch has been perfect after a challenging hilly coast path run yesterday . Enjoying this series very much . 👍

[@RunBetterwithAsh]

Thank you so much Tracy. I really appreciate all your support since you started stretching with me way back!! Hilly coastal run sounds lovely. I did some of those near Whitby when we was there and it was stunning 😊

[@idelkysq]

really nice stretching before going to bed and after hectic day at work, plus a 6 mi run! Thank you Ash! really appreciate what you do! :)

[@RunBetterwithAsh]

Gosh, that sounds like a busy day Idelkys! Well done for winding down with a stretch before bed 🙌🏻 I appreciate your support in the comments 😊

[@aliciaarchambault6329]

Rebuilding distance in Portland, OR and your videos have helped me remember to stretch! Liked this one

[@RunBetterwithAsh]

Glad to be able to help you Alicia 😊 greetings to Portland from England 👋

[@Flo.B.]

Hello from the Lake District, UK! 🇬🇧 Day 1☑️ Day 2☑️ Day 3☑️ a great stretch for after my run today, there was a couple of stretches I have never done before, so will definitely be doing them again, thanks Ash, see you tomorrow for Day 4! 💖

[@RunBetterwithAsh]

I loooove the Lake District Flo. We was up in Grasmere a few weeks back and I did some amazing fell runs. We try to go at least once a year. Well done for completing the first 3 days of this challenge 🙌🏻✅ see you tomorrow for day 4 🎉❤️

[@sharomachie4501]

Thanks Ash

[@RunBetterwithAsh]

Any time, well done for completing day 3 ✅

[@maxmusterkann6057]

Excellent as always 😊

[@RunBetterwithAsh]

Thank you so much Max 🙏😊

[@kristaparsons5043]

Thanks Ash 🙏

[@RunBetterwithAsh]

You’re welcome Krista 🙏😊

[@gwiazdeczka2003]

Thank you Ash! As always my body and I are very grateful ❤

[@RunBetterwithAsh]

You're so welcome as always 🙌🏻😊

[@alienwinters8473]

Done! Thank you :) I really like how your stretches just flow so smoothly, one movement melting into the other, so the pass of time is not even noticeable. It's almost like meditation

[@RunBetterwithAsh]

Wonderful! That’s so nice to know, thank you so much 🙏😊

[@SanchitC]

Thank for the videos Ash! Day 3 done

[@RunBetterwithAsh]

Well done for completing day 3 ✅🙌🏻 thank you too for commenting as ever 🙏😊

[@dianalucasbaca4902]

Hello from Pennsylvania, USA! I am new to stretching and just begun my running journey. I am very happy to have found your videos! It’s so hard to choose which day has been my favorite. After each video I feel so relaxed and calm. Thanks, Ash! Your pre and post run stretches are also amazing!!

[@RunBetterwithAsh]

Thank you so much Diana, so glad you enjoy my pre and post run videos. Greetings to Pennsylvania from England 😀 Well done for completing day 3!

[@emmastollery1648]

Thank you Ash… lovely stretch after early morning run on a warm sunny day here in Suffolk 😊

[@RunBetterwithAsh]

Wonderful! Thank you too Emma, I appreciate your comment 🙏 have a great day 😊

[@68skoomer]

Thumbs up

[@RunBetterwithAsh]

Thank you 👍🏻😊

[@robbenharrismusic]

Thanks Ash!

[@RunBetterwithAsh]

You're so welcome as ever Robben! Thanks a lot for commenting🙏 glad you enjoyed it 😊

[@safaktartanoglubennett8482]

Thanks Ash. This is great for my stiff hips 😊

[@RunBetterwithAsh]

You’re very welcome. Thank you too 👍🏻😊

[@mustelanivalis29]

Thanks for the video enjoying this series

[@RunBetterwithAsh]

Glad you’re enjoying this series. Well done for completing day 3 👍🏻✅

[@merix6_6]

Thank you for the video!

[@RunBetterwithAsh]

Thank you too. Well done for completing day 3 ✅🙌🏻😊

[@NeilMac8]

Good morning Ash thank you for another fantastic video. I managed my first “long” run yesterday post injury and have been out early for a short recovery run this morning. I stretch daily but am not the most flexible but really enjoy the focus on hips and glutes. I am making a little playlist from your videos (hamstring pre-hab my absolute fav) but the day 1,2 and 3 also in there 🙏🙏🙏

[@RunBetterwithAsh]

Good morning Neil! Thank you so much for your comment. I feel very humbled that you get so much benefit from my stretches and the hamstring pre-hab. I appreciate your comment Neil, thank you 🙏😊

[@suelangley3672]

wow perfect stretch! I was very sore after my fartlek workout today...this really helped!

[@RunBetterwithAsh]

Glad you enjoyed it after your fartlek Sue! Thank you for commenting 🙏😊

[@learengstorf1737]

Thanks for the video Ash ☺️

[@RunBetterwithAsh]

My pleasure!! Thank you for commenting 🙏😊

[@brianhayward9831]

Im loose as a goose after this video Ash

[@RunBetterwithAsh]

Perfect, glad to hear that Brian 😊 well done for completing day 3 🙌🏻👍🏻

[@orlandozancaner1]

You're the best

[@RunBetterwithAsh]

Thank you so much Orlando, I appreciate you 🙏😊

[@LULUcoach023]

As usual,your stretching sessions are the best part of my run!!! A big thumb up from Rom,Italy!!!!👍💯

[@RunBetterwithAsh]

Thank you so much for coming here so often and then commenting your kind words 😊 greetings to Italy from England 👋

[@gilliandenyer7761]

Thank you 🙏 day 3 ✔️

[@RunBetterwithAsh]

Well done for completing day 3 Gillian 🙌

[@c.martin6326]

this one was great, thanks ash

[@RunBetterwithAsh]

No worries! So glad you enjoyed this stretch 😊 thanks for commenting 🙌🏻

[@Kat-ly2tt]

Thank you 🙏

[@RunBetterwithAsh]

You’re welcome 😊🙌🏻

[@DawnBradshaw-sg4yk]

No run today, but do have a big bike ride planned. Thank you, really enjoying the short daily practice, so easy to fit in. 😊

[@RunBetterwithAsh]

Have fun on your bike ride Dawn. Well done for completing day 3 😊✅

[@kennysapper9185]

thanks for day 3 Ash ✅
Lower back has been tight today.
This seemed like it helped break up the tension.
4 mile race in the Queen City of Charlotte NC in the morning. 🇺🇸
RUN!!!

[@RunBetterwithAsh]

Glad it helped your lower back Kenny. Hope the 4 miler went well in Charlotte 👍

[@kennysapper9185]

@@RunBetterwithAsh Made the best of it. Here in the south, I don’t do well with the humidity.
🥵

[@JulesBiscuits]

thank you for these, i'm really enjoying this 7 day series and the hip & glute stuff today was really really good for me, thank you!

[@RunBetterwithAsh]

Fantastic! Well done for completing day 3 Jules 🙌😀

[@emilygoestochina]

Sorry! Got a backtracked for a couple of days. I'm back on day 3 now. Thanks for the video, Ash!

[@RunBetterwithAsh]

No worries Emily. You can do them anytime 👍🏻😊

[@Fran-Jose]

Gracias Ash 🇨🇱 día 3 listo 🔥

[@RunBetterwithAsh]

De nada. Bien hecho al completar el día 3 😊👍🏻

[@bambielabisto]

Thank you…❤

[@RunBetterwithAsh]

Thank you too as always 😊❤️

[@hjk7833]

Thanks for all you do! I've been using your videos for pre- and post-run/elliptical stretching for some time now. You've been a great help.

[@RunBetterwithAsh]

Happy to help you! Well done for completing day 3 and thanks for commenting 😀

[@Bianeagles13]

Day 3 was my favorite so far! Having the daily reminder to stretch has been great as the brutal part of the summer kicks in.
Thanks ash!

[@RunBetterwithAsh]

Thank you too. So glad you enjoyed day 3. Well done for taking on this challenge and committing to it 🙌🏻😊

[@samanthaturner5981]

Same day THREE felt AMAZING

[@1lazyvegetarian]

Thanks for day 3, Ash! I’m going to need to do more “open gate” stretches-that was a good one!

[@RunBetterwithAsh]

Well done for completing day 3 🙌🏻✅ I’m glad you enjoyed the open the gate 😊

[@melodyengle1783]

Thank you for these videos. I only found your channel 2 days ago but I have practiced with you since. Looking forward to many more!!!

[@RunBetterwithAsh]

You are so welcome Melody, welcome to my channel! Well done for completing day 3 🙌

[@minweilee3446]

Oooh, I really liked this. Did the first stretch with legs in 90/90 position and the opening of the hip joint of the back leg felt incredible. I was a bit wary so I started with back knee closer to the front foot but soon worked the back leg to a right angle and it felt amazing. Did the fold over knees stacked (double pigeon ) and it was so soothing to feel the slight stretch in the glutes and lower back. Lovely series, thank you!

[@RunBetterwithAsh]

You're so welcome as ever! Thanks a lot for your detailed feedback🙏 glad you enjoyed it and it felt soothing 😊

[@DM_RUNNING]

Thanks for that, felt good 👍

[@RunBetterwithAsh]

You're very welcome! I appreciate you commenting, thank you 😊

[@alpineazalea8029]

I have been practicing yoga for 20 years with flowing in and out of poses but static holds when you're in the poses. So the first 2 days of this challenge to support my running was very strange for me, moving within the poses or having a " bit of a wiggle/squeeze" when my usual mindset would be " what could I do to help me stay longer in this single shape?" But here on day 3 I've finally began to relax into the movement and while it's still a little awkward, I am really enjoying it. Dynamic movement gives you so much insight on what's going on in your body and helps me find where in my extension or rotation a longer hold would be beneficial. TLDR: totally new for me and it feels a bit strange but I loving learning it- you've won another subscriber!

[@RunBetterwithAsh]

Thank you so much for your comment. That is such great insight to read. I always found static holds to be going against the bodies natural movement. Even at rest we are pulsing (heart/brain waves/respiratory etc) so for me moving/wiggling feels like what the body wants to do. Thanks for subscribing and well done for completing day 3 🙌🏻😊

[@rosalieworld8386]

Yes, I iagree! Thank you for the dynamism! It feels like you are increasing your flexibility no matter where you're at. I'm going to pass these seven videos on. Very achievable for beginners as well!

[@lesleybeckingham2147]

Loved this! Exactly what I need for my stubborn hips, so any negative thoughts quickly turned to positive. I’ll be doing this one as often as possible. Thanks so much!

[@RunBetterwithAsh]

Thanks Lesley 🙏 so glad this helped your hips and you could feel this is a stretch that will help. Well done for completing day 3 🙌🏻✅

[@rossaguirre2007]

Gracias, estos ejercicios me hacen sentir bien, sigue haciendo videos así. Saludos

[@RunBetterwithAsh]

De nada. Me alegro de que te gusten mis vídeos. Hay mucho más por venir.😊

[@dolfo34]

Thank you so much for it!!! I will do 1 and 2 on my next days...and the continue to 4 and so on....

[@RunBetterwithAsh]

Great idea! And you’ll be caught up for day 4 👍🏻✅

[@lesleypratap8958]

Managed to fit this in this evening (was late up this morning 😩) after already doing my usual Wednesday Pilates class. Really need to do these hip and glutes stretches more frequently as they are very challenging for me - I can't even sit cross-legged comfortably 😢
Thanks again Ash 🙏

[@RunBetterwithAsh]

Well done for completing day 3 Lesley. This will definitely help your hips with regular practice of it 👍

[@oregonbrewed]

Thanks Ash!

[@RunBetterwithAsh]

Thank you too, glad you enjoyed this stretch with me 😊🙌🏻

[@moabitrockt]

I am not doing them in the right order...still feels nice!

[@RunBetterwithAsh]

No problem, well done for working through these stretches 🙌🏻😊

[@nataliesnedden783]

Thanks Ash!

[@RunBetterwithAsh]

Thank you too Natalie. Hope you’re good 👍🏻😊

[@soniad9326]

Thanks Ash, another great video, imagining the runny honey flowing through the muscles, joints and ligaments after this one 😊🍯

[@RunBetterwithAsh]

You’re very welcome as always Sonia, thank you too for commenting 🙏 glad you can relate to that imagery 😊