Have been using this exact routine religiously for the past 2 months and have progressed from ~10 miles a week to now over 30 a week. Legs and knees still feel great and no longer picking up nagging issues that used to occur.

@MrSupernova111

4 жыл бұрын

Impressive!

@pierce1234567891

3 жыл бұрын

Ever considered it’s that at least partly because you’ve been running everyday?

1. Half Moon 2. Diagonal Extension (Backwards) 3. Side-to-side Walks 4. Knee Drives 5. Bird-dog 6. Single-leg Hip Bridge

@Dbagterp

4 жыл бұрын

and reps? 8 of each? that's what I assume.

@nosirrahm

3 жыл бұрын

@@Dbagterp some looked to be 5 from the video.

Emma, Great pre-run routine! Tried it for the first time this morning. Chopped 30 seconds off of each of my first two miles of an 8-mile run! At 58 years of age I really needed this boost. First mile has been a real struggle lately. Thanks! Regards, Troy

@MrSupernova111

4 жыл бұрын

Wow! Nice!

@michaeleyre7749

3 жыл бұрын

Agree. Same result!

"pre run exercise" it seems you've overestimated me, KZread algorithm...

@Smokdeel

4 жыл бұрын

debaronAZK Start with something small first. Start with 15 min walk every 2 days at the same time no matter the weather 🖐🏻🤠🌱

@aaroningl

4 жыл бұрын

😆 😆 😆

@chrissinclair4442

4 жыл бұрын

Yeah, I'm disabled.

@Smokdeel

4 жыл бұрын

John Smith Hey! Is there anything at all you can do? Any form of excercise?

Thank you for caring about others and sharing this valuable information. You’re the first top athlete I have seen do this. Your humility is golden.

As a strength and conditioning coach, I'm very impressed by Emma's obvious study of exercise science.

@Ebvardh

3 жыл бұрын

Well, she’s an Olympic gold medalist.

Thanks Emma!! I'm going to try these today before my run!!! and thanks NB.

Amazing i was wondering how you got so strong after watching that 2020 steeple chase blowout. Pure dedication and follow through. Nice

love you for this video thats what i was looking for ....Thank you very much. Stay blessed and keep on running......

Thanks, these warmups look very useful.

Much helpful, thanks for sharing!

Hey Emma, I am 62, and a few years ago my hip on the right started giving me a lot of grief and I got to the point where I couldn't even sleep I couldn't put a pillow between my knees I couldn't do anything, but my doctors gave me some simple hip exercises. And as I was looking around and of course just watching the recent world championships your other video came up. So today I got a band from my sports shop and tried these exercises, they are a lot easier to do standing than all the ones I was doing laying down leg lifts and the clam and all that although they're all good but I look forward to being able to do these and build some strength in my hips, and hey guess what I'm sleeping better already! So to all you old guys out there build some muscles in those hips don't get them replaced!

Very good vid! I’ll be sure to try this before my next run. Thanks 🙏

Great routine. A week into it now and makes a nice impact on the first mile for sure.

Is it normal to feel starstruck from a youtube video? I can't think of anyone more beautiful and talented to coach me on pre run techniques. Great stuff! Thank you for the recommendations!

Love this. I never warmup.

She's the best! Awesome Emma Coburn...one of my favs! Particularly my favorite....the steeplechase!

I loved it!!! Thanks

Great video. Whoever put together the video and the edit did a really nice job. Good job Fleet Feet. Oh . . . also Emma Coburn is awesome. Ok bye.

Hip bridge was something we'd use to do after football practice. I didn't know it could be beneficial for a pre-run exercise. \

Thanks for this. There is an addition to Bird-dogs that Redefining Strength has showcased that I find is fantastic. Once you've completed your extension, bring that knee and that hand in, arching your back, pausing in a crunch. It augments the movement nicely.

@fleetfeet699

4 жыл бұрын

Yes! Really good addition.

love her totally totally fit and smart a great roll model

Just found you and your steeple chasing....amazing and yes am using your exercises to be get stronger

I’m gonna copy these exercises pre run, thanks Emma and fleet feet!

@fleetfeet699

4 жыл бұрын

You're welcome!

VERY, VERY interesting Emma.Thanks so much !!😍

@fleetfeet699

Жыл бұрын

Glad you enjoyed it!

I had an ACL replacement in my right knee due to a skiing accident in January 2019. Since then, I've done a short stretching routine before I tried to run, and each time I was in pain and my knee would swell up leaving me in pain for days afterwards. I thought I would never be able to run again. I stumbled upon this routine and have run 3 TIMES this week for ~2-3 miles WITHOUT pain or swelling! I feel so grateful to have found this. Thank you Emma and Fleet Feet!

@fleetfeet699

3 жыл бұрын

Wow, Emily! Thank you for sharing. We're so glad the routine has been helpful and hope you continue to heal well and run without pain.

Love it for my runs and anytime!

A lot of the people doing these videos have fantastic home gyms. The musculature on this lady nicely aligns with all of the equipment in the background. I'm a big New Balance fan as well but I wish that they'd make more shoes with wider toeboxes.

Thanks Emma, just getting back i to running as cycling is banned during covid in France. A good warmup is essential for my cycling legs and inactive glutes. Do you also do a similar set for warmdown?

Really enjoyed the wu stretches ty Emma Sasu high fives!

Thanks for this, defo gonna try it on tomorrow's run

Always been blown away by her beauty, nothings changed!

Thank you

Not sure if i missed it.. should we just do one set for warm up or repeat? Love the exercises in this video!

#emmacoburn - do you take your resistance band out to a race meet or do these routines from home then travel? How much time do you leave between the pre run exercises and the run itself for maximum benefit?

Emma runs into the winner's circle, and our hearts

Glute Engagement. That was the name of my punk rock band.

Do you do them before races or only before training runs?

Any advice for ankle mobility, thank you a lot.

Please let us know about your running shoe preference for paved and unpaved also your opinion about bare foot thanks

One thing here - the pre "run" exercises ... are primarily there - not so much to increase your performance - but so you don't hurt yourself ... I would expect - that in addition to these performance improving exercises - there are some stretches that need to be done as well. You don't want to look at these things in isolation - but as a whole - as an integral part of your work out. 1) Get your body ready 2) Do your work out 3) Recover The more you do - the more important it is that you include all three phases - or you will hurt yourself ... Guess how I know ... "You will hurt yourself" = You will have to stop what you've been doing and lose all you gained ... .

how about knees ?! got nay good tips fowarm up?

Wow, some serious accomplishments. What a beast

Looks good

Thanks Emma...

Amazing content, chill on the music a bit.

thanks for the vid! can you do another video for pre-run stretches? I'm a little new to running and don't want to hurt myself in any way haha

@michaeleyre7749

3 жыл бұрын

No stretches. Dynamic warmup is the thing now.

@dongsaman

3 жыл бұрын

Michael Eyre what are some exercises for dynamic warmups??

Check out the Shanghai steeplechase! Coburn humbles the field!

Nice I'll add the elastic band exercises 😊👍

Silly question, this can be post run stretching as well, right?

Gorgeous

welcoming Emma ty

fire pre run wu emma ty hi fives!

How many reps generally of each??

What band is she using?

She's a beauty!

DAD Strides podcast brought me here!

Kind of random... I really like your sweater. Do you mind sharing where you got the sweater??

@lloydfernquest

4 жыл бұрын

Don't know what it is but I'm guessing New Balance seeing as that's her sponsor

Muscles like a machine!

How long do pre-run exercises like this "last?" And by that I mean, can I do them at home, get in the car, and drive 15-20 minutes to a trailhead for a run, and still have them be worth it?

@jensrasmussen4052

4 жыл бұрын

Do a few of these at home with the elastic band. and then before running at the trailhead do a few different exersizes. This routine is great however. You can incorporate them at the trailhead as well

@simonmetais3846

4 жыл бұрын

Starting your run 15-20 minutes after doing these exercises is no problem at all to have them be effective. For me, like every body adaptation, how effective they will be will depend a lot on if you do them for the 1st time, or if you have been doing them in the same fashion over and over, which tends to be typical when exercises are integrated in a routine. So, as they are part of a routine, to avoid for them to become less and less effective over time, introduce some slight variations in the way you are doing them (change the resistance of the elastic band, change the angle / amplitude of the movements you do...). The routine presented here is actually excellent otherwise, it's easy to see that Emma "knows her stuff".

@zber9043

4 жыл бұрын

Driving freezes things so got to do activations after

@lorenzohot5234

3 жыл бұрын

It's better than not, but by your question probably "last" 5-10 mins. By last we are talking more blood circulation and muscle activation. As well as tendons/muscles moving through ranges of motion. I say get there early and do them when you park. Dont worry about the on lookers

Im confusion, will these exercises help my glutes ??

@LocaliLLocano

3 жыл бұрын

Yes. It helps with the strengthening and activation of the glutes. That’s the most important part of running. One of them.

@jamesd5241

3 жыл бұрын

@@LocaliLLocano it's a joke she says glutes alot

@LocaliLLocano

3 жыл бұрын

@@jamesd5241 haha. Sorry I was half awake earlier when replying to your comment

My feet are severely flat/collapsed and I miss running. I’ve had my inserts for maybe 8 months now. Any suggestions?

@floydhuxtable3152

4 жыл бұрын

Daniel Niffenegger use the inserts you got before warming up and running

@Grimenoughtomaketherobotcry

4 жыл бұрын

Wear them when running! Any decent shoe has a removable footbed. Your doctor and the orthotist who made your inserts would freak if they found out you weren't wearing them for running! I have severe pronation and wouldn't dream of not wearing them, especially when running. They are, if well designed and made, extremely easy to get used to and comfortable. You wouldn't leave your glasses at home (if you need them), and not wearing prescribed orthotics makes about as much sense. Wear them!

You are pretty.. 😍

Holy calves batman...She's adorable.

Warmup is often neglected by all exercisers. Activate! Activate! Activate!! Bring online to prepare for task at hand.

@patrickstock8568

4 жыл бұрын

I'm guilty of this

@patrickstock8568

4 жыл бұрын

I blast right into run and sprints without warming up often and dont really cooldown much

Such a beautiful woman.

@azteacher26

4 жыл бұрын

Seriously. Ideal female form in everyday. I hope she doesn't read this. Stay humble Emma!!

@TroyChewning

4 жыл бұрын

SIMPIN' AIN'T EASY

@bdub-er5090

4 жыл бұрын

@@TroyChewning lol, true story

How did this video get six "thumbs down"...? She's a professional runner giving her tips. A bit silly people sh*t on her for her time and information.

1. Half Moon - 0:53 2. Diagonal Extension (Backwards) - 1:35 3. Side-to-side Walks - 2:08 4. Knee Drives - 2:45 5. Bird-dog - 3:23 6. Single-leg Hip Bridge - 3:55

@Dbagterp

4 жыл бұрын

but how many reps of each?

What kind of band is Emma using? Where can I get one? Nice pre run drills to engage and strengthen.

@DP-sh3nk

4 жыл бұрын

cheap theraband, you can get them on Amazon for like $10-15 for 4 or 5 bands of difference resistance. i use them a ton!

@mij9196

4 жыл бұрын

She is using her own brand of bands. Think you can buy them trough her instagram page 👍

@JDub498

4 жыл бұрын

@@mij9196 Thank You!

@JDub498

4 жыл бұрын

@@mij9196 Thank you! I was able to order from her page.

@mij9196

4 жыл бұрын

@@JDub498 Happy I could help 👍

whoever edited this video clearly overlooked a spelling mistake at 1:07😕

Thanks for the video. What type of band are you using?

@fleetfeet699

4 жыл бұрын

Emma's own mini resistance bands. emmacoburn.com/ Thanks for watching!

I wish I had calves like Emma Coburn's!

Ok.. do this exercise now... what does it do? Its for the glutes. And now this one... for ur glutes. And this one.. coz ur glutes. GLUTES

@Northwindbreeze

4 жыл бұрын

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. Gluteal maximus, medius and minimus. Different exercises target different parts of each muscle. A complete muscle workout will be varying the movement direction for each muscle group. For the sake of keeping it simple, "gluteus" exercises in here are spoken as "gluteus" exercises not for the 3 parts of it.

THE archetype legs.

Drink every time she says “Glute”

@erascostudent2293

4 жыл бұрын

William Cooper shes too much of a professional to say ass muscle :)

@Diegozijnyoutube

4 жыл бұрын

fast forwarded 3 to 4 times and every stop she said glute(s)

@hello5078

4 жыл бұрын

*drink water😉

@clairenatusch5431

4 жыл бұрын

Drunk. And ready to run!

Why are half of the shots color corrected and the other half not? Why are the edits so botched? This is great content, let's get some QC on it y'all

I came here for a breakdown of the warm-up and ended up in simp city.

@sterlingsilver5937

4 жыл бұрын

There's nothing wrong with recognizing a beautiful woman. Just don't go out of your way trying to make one happy if she's not interested in you. 💯

I wish I had calves lmao

Very interesting pre-run routines. Thank you for sharing. Another thing that gives Coburn a slight advantage is she is actually a male. Tricks of The Trade, Michelle xx and The Trans Files give a break down on how to spot the male skeleton and the female one. Nothing against transgenders personally, it's just that also explains why Coburn is very fast (along with the conditioning) because males are just physically stronger and have more endurance than females.

Hy sister

cutie

i like how you smile while you run. I dont. I have a mean look, but i'm actually frowning. I've recently gotten into running. Will you marry me?

@dedicatedlife4975

4 жыл бұрын

So the answer is yes I guess?

Bottom line is WORK your Glutes ...Mine are paralysed ..

Never had to warm up or stretch when I was younger..now it's a must. Gotta love aging. FYI I've been told wearing New Balance brand was a silent marking for kkk sympathiesers.

@sterlingsilver5937

4 жыл бұрын

Wear what works for you. I prefer to wear Asics' - Gel Venture 6. Good for running and other exercises.

@donshields2379

4 жыл бұрын

It is not New Balance stance. Just like Heavens Gate people wore Nikes. There is no association. People say and do ridiculous things with brand names. Search the company to know where they stand.

This would be way more useful if it was slow enough to follow along with.

Stuart McGill would not approve of her bird dog technique.

Okay Emma, can we do this together? Asking for a friend 🤭

lol..all this pre-run warm up bullshit..never warm up, never have, on half marathons I might do some half assed stretches to scope the ladies.