"Prehab" Routine for Runners at Home | Finding Health in 2020
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- Опубликовано: 1 июл 2024
- Prehab Routine for runners, time codes for easier navigation:
WARM-UP: 4:25
STRETCHING: 8:22
FEET/ANKLE STRENGTH: 24:13
HIP MOBILITY/STRENGTH: 34:00
Finding health and maintaining health in the New Year is a new adventure and challenge for us runners. I hope this LONG vlog outlines well the mobility and strengthening exercises that I will be doing moving forward, in order to avoid running injuries. With runner's knee currently in the injury rotation, I have learned and continue to learn about physical therapy steps that I can take at home for "prehab" at my house moving forward. Hopefully, these movements and exercises help you stay healthy as well in 2020! Onward to better health for all of us runners moving forward.
🔹Recovery / Strength Gear that I use daily:
• HemingWeigh Stretching Mat: amzn.to/36mz580
• Cryosphere Cold Massage Roller: amzn.to/2n7JP9E
• Hyperice Vyper 2.0 Vibrating Foam Roller: amzn.to/31vAkA2
• Hoka Recovery Slide Sandal: amzn.to/34Al8Dl
• Pain relief cream, Deep Blue Rub from doTerra: amzn.to/2MQNTnB
• Compressport calf sleeves for recovery: amzn.to/2LPNkdd
• Compressport underwear/half tights: amzn.to/2Y7CZip
• Foot Log massage tool: amzn.to/2DMdBq2
• Trigger Point Foam Roller: amzn.to/31xO4tA
• Foam Roller: amzn.to/2H7YBUi
• Balance Stability Disc for ankle strength: amzn.to/2ZWCDzd
• Epsom Salt: amzn.to/2GYPm9W
• Turmeric Tea: amzn.to/36b1Fu1
Commissions earned through the Amazon Affiliate links below help support this channel's content creation, thank you so much for picking up running gear below.
🔹 My current Running Shoes from Running Warehouse:
Commissions earned through Running Warehouse links below helps support this channel's content creation, thank you!
• Nike Next% Marathon Shoe: www.runningwarehouse.com/catp...
• Nike Zoom Fly 3: www.runningwarehouse.com/catp...
• Skechers MaxRoad 4: www.runningwarehouse.com/catp...
• Hoka Carbon X: www.runningwarehouse.com/HOKA...
• ASICS GlideRide: www.runningwarehouse.com/catp...
• Hoka EVO Speedgoat: www.runningwarehouse.com/catp...
• Hoka Speedgoat 4: www.runningwarehouse.com/catp...
🔹 My Favorite Running Gear from Amazon ⬇️
• Halo Headband for sweat: amzn.to/31Ez4tL
• Spenco Cushioning Insole: amzn.to/2kLjqxa
• Squirrel's Nut Butter Anti-Chafing Salve: amzn.to/2KQ1dsw
• Lumi Shoe Spray for all those smelly running shoes: amzn.to/2Y1BK3Q
• Nathan Handheld Insulated Water Bottle: amzn.to/2YAAS54
• SMITH Chromapop Max Sunglasses: amzn.to/2OzHukI
• Flipbelt to carry your phone: amzn.to/2LD9Arm
🔹 Running books that I'm reading right now:
• Shoe Dog: A Memoir by the Founder of Nike: amzn.to/2S19TQv
• Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
by William Morrow: amzn.to/2ZFd0PV
• A Race Like No Other: 26.2 Miles through the Streets of New York: amzn.to/31KiadZ
• How Bad Do You Want It? by Matt Fitzgerald: amzn.to/2DFpjBP
🔹 SJD T-Shirts, Hoodies, Stickers: teespring.com/stores/demoor-g...
🔹 Next Races:
?
🔹 Training this week: (training will vary depending on how my legs feel on any given day)
Resting : )
🔹 Social Media and Mailing address:
• My personal Strava account: / strava
• "DeMoor Global Running" group on Strava: / strava
• Twitter: / sethjamesdemoor
• Instagram: / sethjamesdemoor
• Facebook Page: / sethjamesdemoor
• Facebook Group: groups/demoorglobalrunning/
• Email updates: eepurl.com/dH-K05
• My Email: sjdemoor85@gmail.com
• Mailing Address:
Seth James DeMoor
PO BOX 1972
Englewood, CO 80150
USA
🔹 In this daily running vlog, you will hear my thoughts on training for 5k running races up to ultra marathons. Also, we will discuss the best running shoes of 2019, and running shoes that are not working in the current calendar year. I'll do my best to help you find a running shoe that works best for your feet. How to find a running shoe is never easy, running shoe stores can be intimidating at times, so I'm here to help! Ask your running shoe questions in the comments. Subscribe today if you're looking for more of all three in life!
🔹 MUSIC
• Jazz It Up by Wesly Thomas: artlist.io/song/15552/jazz-it-up
Seek Beauty
Work Hard &
Love Each Other
Great video. I thought it might be helpful to share these detailed time codes for easier access:
WARM-UP: 4:25
- Foam rolling (10 mins): 5:22
- Butt kickers (2x25ft): 7:34
- High knees (2x25ft): 7:39
STRETCHING: 8:18
- Hip flexor (2x30s): 8:20
- Cobra - lower back (2x30s): 9:36
- Groin (2x30s): 10:28
- Glutes (2x30s): 10:55
- Quads (2x30s): 12:23
- Calves (2x60s): 14:12
-- Soleus: 16:15
- Hamstrings (2x30s): 16:32
- IT band (2x30s): 19:09
- Tibialis Anterior (2x30s): 20:54
- Summary / quick run-through: 21:57
- Arms/shoulders/pecs: 23:05
FEET/ANKLE STRENGTH: 24:13
- Towel scrunch (x3): 24:34
- Stability disc: 26:30
-- Ankle rotations (2x10 each direction): 26:45
-- Perpendicular single leg lift (2x10): 27:50
-- Blind stability disc (2x30): 28:34
-- Moon landing (2x10): 30:10
- Foot log: 31:24
- Self massage: 32:38
HIP MOBILITY/STRENGTH: 34:00
- Windshield wipers (2x10): 35:47
- Windshield wipers with hip hinge (2x10): 36:16
- Supine active straight leg raises (3x10): 37:01
- Side lying hip abduction (3x10): 38:25
- Prone single leg raises (3x10): 39:38
- Clam shells (3x10): 40:55
- Single leg hip bridges (3x10): 42:05
- Fire hydrants (2x10): 44:19
- Donkey kicks (2x10): 45:24
- Mountain climbers (3x10): 46:16
- Slant board squats (3x10): 47:20
- Lateral resistance band (3x25ft): 50:05
- Monster resistance band (3x25ft): 52:10
- Cord balance four directions (4x30): 53:46
Butter bread :) 57:07
You're a hero.
@@user-vm9ig4zs8e cmon man came our with time stamps for all movements. It sums up for us too
Legendary
Thx
2020 has just begun and the vlog of the year can already be crowned
So clever to put all I one place! Babe, you are on it!!
This will be very handy, thank you for putting in all in one place. I will be coming back to video over and over. Thanks
Love having all of these in one video!
Just what I needed Seth. Thanks so much.
Great reference video ! Thanks Seth!
thank you Seth for taking the time to go through all these prehab techniques!
A wish come true thank you so much for this Video!
Excellent. Thank you for this.
Awesome! Now we have a full "pre-hab" workout! Thank you Seth!!!!
You said this video may be boring but I bet over time it will be one of your most popular videos! This is as evergreen as it gets for us runners! 👊🏼
I added this video to my Favorites. I will be watching it every week. Than you, Seth!
Thank you, this is so useful. !!! :)
Hi Seth, amazing video! Thank you so much for sharing this routine with us. Great job!
This is a keeper! Thanks Seth!
Thanks Seth. Some great exercises to add to my routine
This is one of your best videos Seth! One stop shop for stretches and strengthening exercises for every runner. Thanks a ton :)
Good job Seth, really well done. Thanks
just what I need for my 2020 marathon training!
Thanks for the tutorial ! Love your videos ! 👍👍👍
Thank you so much ❤️very good tips 👌
This was great, thanks so much! Will definitely incorporate into my routine. 🙏💪👍
Great advice and options of stretching. Will certainly incorporate some of these.
this video is pure gold.
currently i use 20min every day for prehab.
monday: core strength;
tue/thurs/sat: foam rolling;
wednesday: feet/ankle;
friday: hip;
sunday: nothing;
every day: stretching
But i only run 3 times per week with low intensitiy and low volume, if i would run more, i most propably would need to invest more time in prehab.
Thanks soo much Seth. this was soo helpful
This is absolutely amazing Seth!!!! the video, the links, the book recommendations, ALL, just fantastically BRILLIANT. I cant thank you enough for sharing your wisdom and you passion. God bless you.
Epic prehab resource Seth 💪 I know this is going to help so many of us runners!
I've been looking for something like this for a very very long time. I think a lot of us are excited to use this video down the road 😊
This video was awesome thank you!
great content! thanks for going through the entire routine. definitely will be referring back to this resource to keep lower body strong. this is such a small thing that requires time but can make a big yet subtle difference
Thanks so much for this video Seth. Doing it 4 times a week.
Great video, thanks Seth
Thank you Seth! This is excellent! Now that I'm retired I have plenty of time (hopefully) to follow this routine 2-3 X per week. I love the way you put these exercises into a structure. Very helpful!
Seth just love ya man DGR STROOOOONG
God bless you good sir. Stay healthy stay fit everyone! This video is the best!
Two 👍👍 for this vlog! Thanks💪
17.800 views only? This video is so underrated. Thank you so much, Seth. Will recommend this to all the runners I know
Ayyo why doesn’t this video have more likes? This is gold!
Video is saved, I will definitely come back to watch it for all the stretching and prehab exercises you’ve shown us here, this a great video.
QOD. I wish I have more time but honestly it might be less than 10 minutes that I have, sometimes I have to cut my run short due to time.
Again, great video Seth and thanks for doing this!
This is really awesome, thanks so much. I find using counting my breaths on each side to be helpful, rather than 30 seconds, think 10 breaths. Kinda turns it into a yoga practice which has bonus calming effects to the parasympathetic nervous system. Thanks again!
QOD: I try to commit 10 to 15 minutes a day of some “prehab”. This video is great because I can see using the time stamps and picking some new exercises from time to time.
Thanks so much for making this.
Thanks Seth. In preparing for my first marathon last year (February) I knew my weak spot in the hip. So I put a lot of effort in core, strength and flexibility training. Used the rubber bands as well, they’re great and can be used in multiple ways. I also started following yoga courses which I can highly recommend since they combine a lot of elements in one training. I had no injuries and ran a smooth first marathon. I still continue doing this at least 2 times per week and have had no injuries so far and became a more efficient runner.
wow this is an incredible channel... Thank you!
Thank you!!! I take 1 hours and 35 minutes for allll this exercises and more ones...
Thanks!
...I'm only 13 minutes into this in my lunch hour and I got tell ya, I'm really excited about this vlog - might be in the top 3 most viewed in ALL the feeds I follow...just saying...man alive Seth, you are on the ball 👍👊 and yes, I do prehab, but this - this gives me more tools in the toolbox 💚
Watched it to the end credits and OMG this will transform our running 👊🔪💚🍞💥
Отличное видео!👍👍
I do actually stretch my I.T band just like that. It feels amazing.
Seth, great video! I try to do prehab twice a week and this will come in very handy! Insta-save to my own ‘training talks’ playlist 👍
Excellent video Seth! I'm going to start incorporating a lot of the hip strengthening exercises into my prehab routine!
QD: When I'm running I'm probably able to spend about 30 minutes per day on stretching, foam rolling, strengthening, and mobility. May not be ideal, but I'm hoping it is enough to keep me healthy.
Loved this...thanks. I try to get 3 x week for 10 mins or more. Especially foam rolling. I am going to order some bamds, since I don't have any at home.
thank you
These videos are super helpful, especially when I get stuck in a training rut! I initially subscribed just for running tips, but your channel has sent out so much more than I expected when I first joined, hard for me to keep up with but continuously interesting. You have an amazing energy and thanks for sharing your running experience. I don't think I can make it to the live unboxing tomorrow, but I hope all goes well! I will be in Denver with my family over Thanksgiving and am looking to try some of the trails you have mentioned lately! Warmly
Ever grateful you are here Amy 🙏🏻
Epic !
Great video
Honest... I"m going to try for 3-4 days a week... my left knee is hurting me now, and I need help!!! I'm going to give this a try!! Thanks, Seth!!!!!!!!!!!!!
Oh yes, thanks for that👍🏻👍🏻
It will help!
foam rolling exercise @6:40 looks really nice
QD: teach 4 High Performance Yoga classes per week. Every morning is a Early Morning Ritual which consists of inner cleansing practices, meditation, and inversions/backbends which can range from 10-20+ minutes. no training induced injuries since i was in my twenties. 57 now. thank you for your passion and determination to share! head bowed....
A fantastic workout that everyone can do at home (or even in the gym). Just was missing the upper body exercises
Never thought to foam roll slowly... Thanks
QOD: I'm currently doing 15 minutes daily in the morning, so, I reckon 20 minutes tops per day.
I could build a different daily routine based on this vlog. So important to make time for this 👊💚
Great video, thanks. I am trying to do a Jay Dicharry based routine prehab/strength twice a week (1h. each time) and a shorter stretching session once a week. I run 4 times a week on the other days...
Best video ever! You are awesome. Thank you for taking the time to create and share it! QOTD: I just have 15 mins extra during the week for prehab and more time on the weekend. Wonder if I can back to back days of prehab? I can see how the muscles will be sore after 1 session.
Seth have runners knee and started using your program. Seems to be helping. I HAVE to set PreHab time aside moving forward or will continue being shut down
I love it
Thank you so much for this, I’ll be doing it everyday until I can run, and try to do it 2 times every week after. How often do you manage with all your running family and blog commitments?
Now this is really cool!.Question for your last exercise can I use a big resistance band instead of through cord?
Great 😊
It's a bit intimidating to watch all of these exercises and wonder, Do I really have to do all of that? I still believe that running over varied terrain, and especially running hills regularly, can take care of a lot of lower body weaknesses without doing all of these exercises. Seth mentioned that he thinks his runner's knee was at least partially caused by taking hills and trails out of his marathon prep, and I strongly agree. However, for specific weaknesses, avoiding imbalances, and especially for rehab after injuries (as Seth is doing now), there is a place and time for many of these exercises. Great video, Seth. It surely took a lot longer to record it than the one hour viewing time, and much more to edit. Thanks for taking so much time for the running community.
Wow thanks
cheers buddy
Wow this took me ages to find
WOW! I was expecting about 10 to 15 minutes video. I was albe to watch all while I was in traffic jam!🚌🚐🚑🚓😊
super❤
Answer to the QD: I spend about 20 minutes twice a week at home doing special exercises to prevent IT Band Syndrome to come back. I use a foam roller, a rubber band and ankle weights. On other days I just stretch and foam roll my legs for about 5 to 10 minutes. By doing this (and some other fixes on posture and shoes), it's been almost 2 years that the IT Band Syndrome is gone.
EXCELLENT
if I have enough time to watch an hour long video, I think I should be able to find some time to do prehab. I'm a little worried if I am starting too late though because conditioning for track season starts soon and I know my hip is really weak and my feet have a history of getting injured, how long does it take to see the benefits of doing prehab? great video and really motivating for me to start routinely doing prehab!
Less time on social media and more time stretching 😂😂😂 thanks for the routine 👍
Seth, it's amusing to see your blackened left big toenail and the smaller one on your right foot. Right now, my toes are mirror images of yours (same toenails, opposite feet). Typical for us runners when shoes don't quite fit right, especially when running steep downhills. And unless the toenail falls off, you're stuck with it for months!
so good
a classic
This routine is butter! If you are a distance runner, the body needs maintenance and this is the oil change!
One quick question Seth! How are you liking the Nike Cruzrones and do they fit true to size? Was looking at them last week but only online. Thanks! I neglect stretching and prehab so much 😔 definitely going to work on that this year.
I hope the new intro isn't permanent. The old one was legendary
Yo Seth!! you liked my Strava run. Coming from Santa Monica omg biiiiiig fan bro and huge stoner lol
👏👏🔥
...feel the burn! Just done the lot :)
...shared with my running club 👊
Super
Seth, can you link the band you use to stretch out your hamstring and IT Band?
I've seen the weird habits video, when doing clam shells if you don't want to shave your legs, my option is wear the thinnest leggings you have and that way the band doesn't rip off your leg hair. My leg is very hairy and I'm not ready to go down your path yet :D
Nice video Seth. Just one remark. You can add adbreaks when the video is longer than 10 minutes. You can earn much more money when there are ads during the video too. There is a huge difference. I think that breaks between different parts of this type of video would not disturb viewers very much.
I specifically did not do ads for this video, I don't want that in the middle of an exercise.
@@SethJamesDeMoor Thanks, Seth. Ads are so irritating!
@@sahacking but they also give him money which helps him review more shoes and make better content
Nicholas Fogale There’s a definite balance. I think it’s one ad, no more. I don’t know how many RUclips videos I’ve not clicked, or simply stopped watching, due to irritating, irrelevant, and time-wasting ads. Seth is doing it right, so far. Just don’t get greedy and ruin your channel.😊
@@sahacking the video is one our long though thats alot of effort for one ad
I actually do something similar twice a week on my non running days but I spent 30 minutes and I run bout 20 miles a week
Question on your quad set/leg lift: you raised your straight leg up to perpendicular to the floor. I used to work in a rehab setting and we had people stop at knee height in order to keep tension on the muscles. We’re you instructed to raise up that high?
Should this be done before or after running or just when it’s convenient for you? Just started watching your channel and I have a lot of videos to catch up on. Thanks for the great content
Before and after running. I'm not sure if it's necessary to do absolutely everything he's doing but you definitely need to warm up and cool down before and after your runs.
QD: 5 min activation in the morning. 15 min foam rolling and release. Every single day.
Do you do the same stretches after you finish the workout ?
Hi, which one is better, the New Balance Beacon v2 or the New Balance Fuel Cell Rebel?
Thanks
Мне очень нравится 👍
From your question, I try to do "prehab" twice a week for about 90+ minutes.