Exercise 1. Feet Tapping - 45s || x3 Exercise 2. Calf Raises - 45s || x3 Exercise 3. Toes Grasping Gait - 1min || x3 Exercise 4. Toes Abducted Gait - 1min || x3 Exercise 5. Runners Stability - 1min || x3 (per leg) Bonus - Slacklining

@runindiafitindia7155

Жыл бұрын

Thanku brooke to conclude the video in 6 line

@nickstewart9027

Жыл бұрын

😂😂

@DannyDrakey

Жыл бұрын

Bro thank you lol

@captainofnumenor8221

10 ай бұрын

Thank you so much for these notes this helped me with the video

@mihailmilev9909

14 күн бұрын

Thank you

Is no one gonna comment how smooth that transition was at the beginning?!?!

@goranwinblad

8 ай бұрын

Haha thanks glad that someone noticed 😅

I'm 55 and running 6 miles/day. I've always had slight foot pain with occasional sharp pains. Trying this out and will report results. Thanks Goran!

@goranwinblad

Жыл бұрын

Ok I wish you the best of luck with that! 😊

@mrsensei8878

Жыл бұрын

Any results?

@robw5182

Жыл бұрын

@@mrsensei8878 Yes, I have less pain now. Still running 5x week 6 miles distance. I just ran a marathon 3 weeks ago, and my feet used to scream at me after miles 20-26. No pain this time, recovery was better. I'll keep up with these exercises.

@mantanitchannel

Жыл бұрын

How fast is your heart rate for / after doing that ?

@thelthrythquezada8397

Жыл бұрын

@@robw5182 Happy to hear it!

I was a sprinter in college and did most of these exercises. helped tremendously.

@ian-flanagan

Жыл бұрын

Any others you’d highlight?

This guy is like an Uncle, who explains and listens well with nieces and nephews. Thank you Uncle!

This is a great routine. As an older runner, this is really important for me!

@goranwinblad

Жыл бұрын

Glad you liked it!

These exercises may not be seen as the most glamorous form of training but they are really so important. I've been doing exercises like this religiously for the past couple of years and I've found they make such a difference. Thanks for sharing

@arjunp7547

Жыл бұрын

If it's really make a difference,it's glamorous

There's an old strongman exercise that's basically the first two put together! You lift the forefoot then lower it and go into a calf raise. I've been doing it for a while and my ankles feel great. Just do it steadily and controlled instead of dropping into the motion.

@goranwinblad

Жыл бұрын

Thanks for sharing!

@BartvanderMark

Жыл бұрын

I do calf raises on the stairs so I can lower my feet more. That way I train/stretch more. It helps in stretching my Achilles heel.

@Psi-Ink

Жыл бұрын

@@BartvanderMark You shouldn´t stretch your achilles heel or any tendon, according to a lot of physiotherapists. And there is no evidence that it works.

@joseluiscastrogarcia6821

Жыл бұрын

@@BartvanderMark ....................................................................................................................................................................................................

@eshithadeshmukh9729

Жыл бұрын

Could you please share me the link of that video

This is absolutely awesome! I could really feel my feet getting more stronger and stabilized with each exercise! Thanks for sharing this, keep up the good content!

It's really cool that you added something fun and relatively accessible, as a lot of people give up on running because they find it not very fun and demanding. A lot of channels/people focus on the things you should do, but not very often focus on the things that make it fun. Great content Göran!

Very good timing on this topic. As I try to up my speed I feel it in my ankles at the moment. Thanks

Thank you for this video! Foot work feels like a great way to invest in my running especially on the days I don't feel like doing a bigger muscle workout. Plus just standing on one leg with my eyes closed is already such a challenge for me, it really keeps me focused in the moment and I'm excited to improve in this skill. Great video!

@goranwinblad

Жыл бұрын

Great to hear!

Proper rock and roll video. Thank you Goran 👍🏼

Have been doing calf raises for a while and starting to feel the benefits. Great to learn about some other foot strengthening exercises, many thanks, M

Thank you sir, your presentation is wonderful, I’m currently injured and will slowly bring in these exercises. Take care matey

Always love the content. An inspiration to many. ❤️

What I have done is that I go to the gym to do my lifting routine and to warm up I take off my shoes, get on the treadmill and jog very slowly for 3-10 minutes, around 4 to 5 mph depending what level you are (no experience 3 minutes 4mph and so on). My feet now look like bodybuilders! Very strong. And yes I don’t get injured. The other benefit of this I’ve noticed is your gate improves, cadence increases naturally to 173-180 steps per minute and you can feel your back working because your posture is straight and not sloppy.

@topproductreviews7565

Жыл бұрын

Training leg is really beneficial to prevent injury

@prepter77

9 ай бұрын

hi, treadmill is steep or flat?

Great editing of the footage!

Goran I will be doing these exercises. They are fantastic. Thank you so much.

Dude awesome vid and epic filmmaking! Keep going!!

Already loving the first seconds of filming and production. I have no pain while running but sometimes after resting and just walking. Will try these exercises.

Great stuff - i will download your plans today... we need to support trainers like you😊

Wow! Those all 6 exercises are looking interestingly fun and I can't wait to try them. Thank you man.👍

I love the way you explained everything in the video Coach. #Godspeed brother

Brilliant information, Göran!

Really looking forward to you making this video to short. I really want to share these training methods to my friends 😊

I just discovered your channel a couple of weeks ago and absolutely love your vlogs!

@goranwinblad

Жыл бұрын

Thanks, happy to hear and welcome to the channel! 😊

Thank you for the tips, very helpful and informative :)

wao thank you Göran this video is what i needed

Great video, I always love learning about what I could do better, I will definitely try doing some of these on my work breaks.

@goranwinblad

Жыл бұрын

Glad you found it helpful, good luck with it!

You're truly appreciated (; Thank You for the knowledge and exercies You've shared and the humor. God bless always (;

Super useful! Will start incorporating these :)

Been doing the runner stability exercise.. It really helps in building balance and leg strength.. Great video 👍🏻

@goranwinblad

Жыл бұрын

Glad to hear, thanks! 😊

Thank you Göran for this useful video. I literally did the exercises along with the video, so I can remember them. The first two were already in my exercise routine, yet the remaining 4 were new to me. I appreciate your efforts sharing the knowledge you have, about training smart and giving great points and tips and a great insight of things related to running, using studies and research facts as well as your own experience as an example, to which most of the runners can relate, and providing solutions for struggles that one may face. I've changed and shifted some things in my running and exercise routine since I started to watch your videos. And it made a difference, made me look at running a bit different than before, in a positive progressive way. Thank you again. Let's train smart🌱🍀☘

@goranwinblad

Жыл бұрын

Thanks for your super nice comment makes me very happy to hear you find my videos useful and they help your running in some ways. Wish you the best of luck in your training!

@balakumar9

Жыл бұрын

Should we be doing this daily ? I just started running a week back. I do run+walk mix on alternate days and upper body workout on rest days.

@deryak9983

Жыл бұрын

@@balakumar9 hi! I think everyone can adjust exercises basing on their individual needs and preferences. As for me, I do these whenever I'm barefeet and they pop into my head. Other times I incorporate them after or during my resistance training sessions, sometimes, with shorter intervals, I do them as part of my dynamic stretch before running. There are days I go without doing them at all. This is what works for me. I hope you explore and find your optimal version. And, congratulations on starting running! ☘🍀🌱😊

Awesome as usual Goran. Greetings from Madrid ✌️✌️

Hello Göran! Thanks for another super benefitial video! I would just like to know, in what time is it better to do those exercises, before after or whilst the run?

Great video mate!

Great video. Thanks.

The introduction alone worths hitting the like button

Great job on the transitions in the beginning of the video!

@goranwinblad

Жыл бұрын

Thanks 😊

good job pro wish you a happy day

Simple and effective exercise... Thank you buddy ☺️

Great excersizes! Thank you... excited to see you rocking a new watch (COROS Vertix 2) Great watch!

I try to do at least a few of these exercises every day, and sometimes if i want an active rest day, I will just go to the gym for an hour or so and work on these ‘easy’ exercises for areas i need to work the most, usually core, hips, ankles and knees. I feel very relaxed as workout vert easy but i get great satisfaction!! I like your favourite exercise, will have to include! Its a very slow gradual progress, but i see and feel improvement in my form, running and recovery each time.

Good exercises and good points on the consistency. The exercise of rising onto the ball of your foot is great also when you're waiting for a bus or in line. Of course you likely have shoes. Barefoot shoes would be better even. And you can increase difficulty doing it one foot at a time without support of you need more challenge. Speaking of barefoot i recommend walking like that when possible to activate and strengthen foot muscles.

Thanks for sharing your video. I am always looking for workouts to keep my knees, feet,ankles, hips healthy so I can continue to hike high altitude Peaks until my golden years, in California. I am 60 years old hiker, amateur mountaineer, skier. Thanks

Thanks for these dude, very cool info

Wow, Zwift with Runn sensor and now slack lining! My new favorite channel, fun and inspiring, thank you.

@goranwinblad

Жыл бұрын

Awesome! Thank you!

i was waiting for your video yesterday and see you dropped it today👌

@goranwinblad

Жыл бұрын

Hope you enjoyed it!

@ipreet6850

Жыл бұрын

@@goranwinblad yeah 👌

Great video as always Göran :) I will add some of these to rotation with strengthening exercise from your older video (love the one when you rotate whole body)

@goranwinblad

Жыл бұрын

Glad you like them!

Good stuff. I work daily on strengthening my feet and ankles. Sooo important.

@goranwinblad

Жыл бұрын

Thanks, great job doing it daily!

Thanks for the video.

Nice studio ;-) Looks like you added a colored LED strip. Great tips and video!

You sir are a very cool guy cheers from Canada🍻

@Göran I bet you could edit just the exercises into a nice Short people could watch as they do them… thanks for the video!

An excellent video, Goran! A variation of the one legged balance exercise is what I call 'sock clock' - balance foot points to 12, the free foot picks up a sock and places it at 11, returns it to start position (say, 3), then 10, 9 etc with the distance from balance foot adding extra difficulty. 8 and 7 can cause some startling contortions!

@goranwinblad

Жыл бұрын

Thanks! Ok that's a great tip, thanks for sharing!

Bravo Tanks so much

Good video! I've been working on my ankle strength after rolling my foot and fracturing an ankle bone in April, forcing me to miss Boston. I'm almost back to my pre-injury running speeds and distances, but I've added stability and balance exercises to my morning routine because I don't want to go through that again.

@goranwinblad

Жыл бұрын

Thanks! Ok great work rehabing your way back from the injury and it sounds very smart to keep doing those excersises!

Great video and great exercises. Healthy feet is a key to healthy running. Slacklining is so fun and really good training. A tip is to walk barefoot. For instance when walking the dog. Also to buy a pair of minimalistic shoes for every day use.

Cool! My husband has been planning to put a slackline up in the garden for some time. He bought it years ago and never got round to putting it up. I shall remind him now...never thought how good it would be for my old runners feet👍 might run another line higher to grab as a cheat while learning. Luckily my husband is an ex-fireman and tree climbing rope specialist 😊

@goranwinblad

Жыл бұрын

That sounds great good luck on your slacklining! 😊

Thanks so much for this! This is super useful!

@goranwinblad

Жыл бұрын

You’re welcome 😊

I will definitely start incorporating this routine into my training. Thank you for sharing!

@goranwinblad

Жыл бұрын

Glad to hear, you're so welcome! 😊

I do some foot strenghening at work - handling cold stuff with thin gloves can make your hands unfomfortably cold, but usually it's done by just standing on a spot, pretty easy to keep working while doing something like single leg calf raises and all kinds of small movements - about 100 reps gives good burn that warms your body and then hands. Needs to be done to exhaustion, otherwise it does not warm that much.. Probably the only way I find motivation to do stuff like that, get warm hands, something to do to make time pass bit quicker when work gets bit boring and it's somewhat beneficial in the long term.

Great exercises! I do 1 to 5 while standing behind my desk, so basically i can do the exercises without "losing" time! Next step, install bungee under desk.

Thanks!

Forget about Running . Why do you smile so much 🥺? I am subbed hooman (yes i do run) .

Thank you, I always learn something new!

@goranwinblad

Жыл бұрын

Glad to hear it!

Thanks for video!

Loving your vidz...Thankz

Love your vlogs Goran

@goranwinblad

Жыл бұрын

Thanks 😊

Great to find out that slacklining helps with my running. I've been doing for years, but didn't make the connection until you mentioned it :).

@goranwinblad

Жыл бұрын

Cool to hear yeah I think it’s a great stability exercise!

Amazing video thanks

I struggled with a foot injury for years, with pain that never fully went away. At some point a physio randomly noticed that I had much less control over my left big toe than I did on the right. I started doing towel pulling exercises, and indeed on the right I could add several weight plates and move the towel just fine, whereas left could barely move the empty towel at all. After a few months of that I had my first pain free run in years. Definitely was the missing piece of the puzzle for me at that point. I _try_ to still regularly do them now, but they're also crazy boring and take a lot of time, so yeah it's really hard to stay consistent with something like that.

Thank you for this video, I love running but I'm totally lost when it comes to strengh and stability exercises, so I will try these for sure!

@goranwinblad

Жыл бұрын

You're so welcome!

Thanks.

Came here to improve performance, but running aside, that was a sick match cut transition in the intro and the detail with the twig was a nice touch

Video suggestion: Up to 30% of people have flat feet. It would be awesome to have a video from you on this topic. For example, is it safe to run regularly with flat feet? What shoes should we use? Etc.

@chch242

Жыл бұрын

This would be awesome. I'm also having a flat feet (duck feet as we say).

@goranwinblad

Жыл бұрын

Great suggestion!

@Mp47Ak5

Жыл бұрын

Try kettlebell swings with toes pointed inwards and actively trying to create an arch in your foot (grasping the ground).

During the summer I go on long walks barefoot and that works pretty well

@nsiebenmor

Жыл бұрын

This is probably one of the best ways. Also just being barefoot as much as possible.

I hope these exercise will help me recover faster from shin splint. Thanks Goran for sharing this. I really appreciate your work . Keep shining brother 😁

@goranwinblad

Жыл бұрын

Best of luck and thanks! 😊

@soskillua5469

Жыл бұрын

update?

@aojha74

Жыл бұрын

@@soskillua5469 I broke my 5k and 10k pr . Not just theses exercises I made some changes in training too like variation in intensity (slow steady, HIIT) and volume (long runs, long walks ,short runs) not keeping it monotonous now. New shoes also helped .

Thanks sir

I like the painting of window on ur wall..

the cabin is cool goran!

Great, thank you !!!

Hi Göran ! Im 30 yr old and started running few months back but faced splints frequently and that made me to stop training and plan strengthening the lower leg muscles . Thanks for your insight on this !

@goranwinblad

Жыл бұрын

Ok I wish you the best of luck and hopefully you are back running soon!

great lesson

Some of this exercise is perfect to do while brushing your teeth! Spreading your toes or pushing down the big toe, is a great way to avoid sprain your ankle!

Very informative

Great advice 👍👍🤩

Thank U bro I'm from india

Thank you

@goranwinblad

8 ай бұрын

You're welcome

excellent routine and tips cheers !

@goranwinblad

Жыл бұрын

Glad you liked it!

I've known that my feet are an issue in my running. I'm planning to include this exercises to my routine. Thank you.

@goranwinblad

Жыл бұрын

Glad to hear, good luck with your training!

Thanks

Fantastic video ! Really useful 😊

@goranwinblad

Жыл бұрын

Thanks glad you found it useful!

Keep going

I like the video and think it's a great routine to implement in the training! Is it possible to put the link to the study in the description?:)

keep smiling

Good I love 🏃‍♂️. Thailand runner

Great video, Goran. Thank you. Would you also recommend jump rope skipping??

Nice video, could you make a video about flatfeet and how to keep in dynamic moves against it?