This DYNAMIC WARM-UP activates key running muscles, improves mobility, and wakes up your nervous system so your stride feels smoother and more powerful from the start 🏃‍♀️💨 Here’s the full routine written down ⤵️ 1️⃣ Bounding — 40s 2️⃣ Squat to Calf Raise — 40s 3️⃣ Pogo Jumps — 40s 4️⃣ Diff. Arm Swings — 120s 5️⃣ Hamstring Sweeps — 40s 6️⃣ Overhead Toe Walk — 40s 7️⃣ Overhead Heel Walk — 40s 8️⃣ A-Skips — 40s 9️⃣ Hip Cars — 40s 🔟 Scissor Hops — 40s Keep this warm-up ready for your next traini
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This DYNAMIC WARM-UP activates key running muscles, improves mobility, and wakes up your nervous system so your stride feels smoother and more powerful from the start 🏃‍♀️💨 Here’s the full routine written down ⤵️ 1️⃣ Bounding — 40s 2️⃣ Squat to Calf Raise — 40s 3️⃣ Pogo Jumps — 40s 4️⃣ Diff. Arm Swings — 120s 5️⃣ Hamstring Sweeps — 40s 6️⃣ Overhead Toe Walk — 40s 7️⃣ Overhead Heel Walk — 40s 8️⃣ A-Skips — 40s 9️⃣ Hip Cars — 40s 🔟 Scissor Hops — 40s Keep this warm-up ready for your next traini
5.1K views2 months ago
TikTokrunningyana
Yana Strese | Running on Instagram: "Full-Body Strength Workout for Runners 🏃‍♀️ If you’re running consistently but still feel weak late in runs, beat up after speed work, or stuck at the same pace, this is the missing piece. This session targets: 💥 Single-leg strength to reduce knee and hip overload. 💥 Upper-body and trunk control so posture doesn’t collapse late in runs. 💥 Hip and glute endurance to protect your low back and hamstrings. 💥 Core stability that supports rotation and arm driv
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Yana Strese | Running on Instagram: "Full-Body Strength Workout for Runners 🏃‍♀️ If you’re running consistently but still feel weak late in runs, beat up after speed work, or stuck at the same pace, this is the missing piece. This session targets: 💥 Single-leg strength to reduce knee and hip overload. 💥 Upper-body and trunk control so posture doesn’t collapse late in runs. 💥 Hip and glute endurance to protect your low back and hamstrings. 💥 Core stability that supports rotation and arm driv
20.3K views3 months ago
Instagramrunning.yana
Essential Balance Pad Exercises for Strong Runners
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TikTokrunningyana
This year I’m taking my running to a whole new level — straight into the Arctic. ❄️ 160km over 3 days, semi-self-supported, across Greenland’s wilderness on the Arctic Circle Trail. The race I’m running is the ASI Ultra Marathon. Temperatures will range around negative 20°C. I’m going to be sleeping on the ice in tents. Surrounded by total isolation. It’s exciting, intimidating, and my biggest ultra race yet. I’ll be sharing my preparation and race journey with you — the hard sessions, the minds
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This year I’m taking my running to a whole new level — straight into the Arctic. ❄️ 160km over 3 days, semi-self-supported, across Greenland’s wilderness on the Arctic Circle Trail. The race I’m running is the ASI Ultra Marathon. Temperatures will range around negative 20°C. I’m going to be sleeping on the ice in tents. Surrounded by total isolation. It’s exciting, intimidating, and my biggest ultra race yet. I’ll be sharing my preparation and race journey with you — the hard sessions, the minds
1.8K views4 months ago
TikTokrunningyana
Yana Strese | Running on Instagram: "Running Drills — Easy & Advanced 💯 Want to sharpen your form and coordination? Try these: 1️⃣ Ankling 🔹 Easy: Roll through toes to heel, almost like walking. 🔸 Advanced: Same motion, faster, striking more on the balls of your feet. 2️⃣ A-Skips 🔹 Easy: March with high knees. 🔸 Advanced: Add a skip while engaging core and glutes. 3️⃣ B-Skips 🔹 Easy: Paw the ground like in a running stride. 🔸 Advanced: Think “gum on your shoe” — swipe it off with a strong
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Yana Strese | Running on Instagram: "Running Drills — Easy & Advanced 💯 Want to sharpen your form and coordination? Try these: 1️⃣ Ankling 🔹 Easy: Roll through toes to heel, almost like walking. 🔸 Advanced: Same motion, faster, striking more on the balls of your feet. 2️⃣ A-Skips 🔹 Easy: March with high knees. 🔸 Advanced: Add a skip while engaging core and glutes. 3️⃣ B-Skips 🔹 Easy: Paw the ground like in a running stride. 🔸 Advanced: Think “gum on your shoe” — swipe it off with a strong
1.6M views7 months ago
Instagramrunning.yana
Easy Running Warm-Up 🏃‍♀️ Here’s an easy warm-up you can do before your next run. No extra equipment or any shenanigans needed. Just YOU, your RUNNING SHOES and a SMILE 😁 Let’s go: 1️⃣ Reverse Lunge Heel Raises — 10x 2️⃣ Forward Lunge Side Bend — 10x 3️⃣ Alternating Hamstring Sweeps — 10x 4️⃣ Ankling to High Knees — 5 rounds 5️⃣ Air Squats — 15x 6️⃣ Bounding — 30 sec (or more, go by feeling) #runningtips #strengthforrunners #warmup
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Easy Running Warm-Up 🏃‍♀️ Here’s an easy warm-up you can do before your next run. No extra equipment or any shenanigans needed. Just YOU, your RUNNING SHOES and a SMILE 😁 Let’s go: 1️⃣ Reverse Lunge Heel Raises — 10x 2️⃣ Forward Lunge Side Bend — 10x 3️⃣ Alternating Hamstring Sweeps — 10x 4️⃣ Ankling to High Knees — 5 rounds 5️⃣ Air Squats — 15x 6️⃣ Bounding — 30 sec (or more, go by feeling) #runningtips #strengthforrunners #warmup
837 views1 month ago
TikTokrunningyana
Yana Strese | Running on Instagram: "3 Foam Roller Moves (No Rolling Needed!) 🙅‍♀️🌀 Think your foam roller is just for recovery? Think again. These 3 non-rolling drills build strength, mobility, and injury resistance — especially for runners. 1️⃣ Foam Roller Hip Airplanes Activate & strengthen your glute medius — key for hip stability and injury prevention (hello runner’s knee 🚨). 2️⃣ Foam Roller Step-Overs Improve hip mobility + alignment in the hips, knees, and ankles. Great for smoother, s
0:19
Yana Strese | Running on Instagram: "3 Foam Roller Moves (No Rolling Needed!) 🙅‍♀️🌀 Think your foam roller is just for recovery? Think again. These 3 non-rolling drills build strength, mobility, and injury resistance — especially for runners. 1️⃣ Foam Roller Hip Airplanes Activate & strengthen your glute medius — key for hip stability and injury prevention (hello runner’s knee 🚨). 2️⃣ Foam Roller Step-Overs Improve hip mobility + alignment in the hips, knees, and ankles. Great for smoother, s
48.8K views3 months ago
Instagramrunning.yana
0:09
Lower back tight after your run? This is your reset 🔄⚡️ After miles on the road or hours sitting, your hips and mid-back stiffen up. When they don’t move well, your lower back works overtime. That’s when tightness creeps in 👀 This stretch restores rotation, unloads your lumbar spine, and helps you run with less stiffness and fewer aches 🙌 Repeat in both directions and hold for 3–5 deep breaths 🧘‍♀️ #backpainrelief #runningtips #backstretch
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TikTokrunningyana
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Yana Strese | Running on Instagram: "[Ad] Incline Running Drills 🆙 Doing running drills on a road section with a slight incline or even on a hill is amazing for your stamina. It helps to build strength in your leg muscles, which improves your speed, stride, and performance 💯 So next time you see an incline, try this: 1️⃣ Incline Ankling 2️⃣ Incline A-Skips 3️⃣ Incline B-Skips 4️⃣ Incline Jumping Lunges 5️⃣ Incline High Knees 6️⃣ Incline Lateral Run WHEN & HOW❓ Do each drill for 20 seconds / re
234K viewsFeb 11, 2023
Instagramrunning.yana
0:19
Yana Strese | Running on Instagram: "[Ad] Be a STRONGER Runner - Glute & Hip Activation 💪🔥💯⁣⁣⁣ ⁣⁣⁣ Feel stronger and improve your running form with these warm-up exercises - all you need is a resistance band!⁣⁣⁣ ⁣⁣⁣ Before EVERY run it’s important that you engage the muscles that power your run. It doesn’t have to be long - just take 3 to 5 min before you press that start button of your running watch (or do these while waiting for GPS 🤣🛰). I’m hanging my resistance band on the door so I nev
241.8K viewsJun 22, 2022
Instagramrunning.yana
0:23
Yana Strese | Running on Instagram: "[Ad] 6 Key Muscles Group For Stronger Running 💪⁣⁣ ⁣⁣ There are so many aspects of your training you can work on to further develop your running - from doing drills, easy runs, adding specific lactate threshold workouts, and everything in between 🙌⁣⁣ ⁣⁣ However, you need to also develop the strength and resilience throughout your body to help you withstand the demands of running (extra mileage)!⁣⁣ ⁣⁣ Workouts that incorporate elements of strength training fo
155.9K viewsNov 19, 2022
Instagramrunning.yana
0:26
Quick & Easy Running Warm-Up 💙 Don’t skip your warm-up just because it’s cold — your body needs it more than ever! ❄️☃️ Try this 7-move warm-up to get your blood flowing before a chilly run or outdoor workout: 1️⃣ A-Skips 2️⃣ High Knees 3️⃣ Squat Jump Squat 4️⃣ Alternating Hamstring Sweeps 5️⃣ Thoracic Spine Twists 6️⃣ Small Big Shoulder Rolls 7️⃣ Bounding ✅ 40 sec per move ✅ 1–2 rounds (add a round if it’s extra cold!) 💡 The colder the weather, the longer your warm-up should be to reduce inju
594 views3 months ago
TikTokrunningyana
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Essential Running Drills for Improved Performance
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Essential Pre-Run Warm-Up Routine for Runners
14.7K views4 months ago
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Trunk Control for Runners ⛓️‍💥 🧠 💪 = Better Running Trunk control = your running stability system. It keeps you strong, smooth, and injury-free when fatigue hits. Why runners should care👇 ✔️ Boosts stride efficiency ✔️ Improves stability under fatigue ✔️ Reduces injury risk & joint stress 1️⃣ Wall Switches - 3 x 10 2️⃣ Overhead Plate Switches - 3 x 10 3️⃣ Plate Press Switches - 3 x 10 I used a 10 kg plate. Choose heavier or lighter according to your level. Focus on control > speed. This isn’
1.3K views3 months ago
TikTokrunningyana
0:13
When you run, your arms should help you — not waste your energy‼️ Are you losing efficiency because of your arm movement? Or ending your runs with stiff, tight shoulders❓ It might be time to check your arm position: ❌ Elbows moving too far out ❌ Arms crossing over the midline ✅ Elbows stay close to your body ✅ Arms swing straight forward and back, alongside your torso Small adjustments can make your stride smoother, more efficient, and easier on your shoulders 💪 #runningtips #runningcoach #runn
882 views2 months ago
TikTokrunningyana
0:34
Yana Strese | Running on Instagram: "PRE-RUN ACTIVATION & DRILLS 🏃‍♀️ Before you lace up and hit the road, take 5-7 minutes to prep your body with this quick warm-up routine! We’re focusing on mobility to unlock tight areas, then firing up proper mechanics with running drills for smooth, efficient strides. Let’s gooo! 👏 Mobility (x5 each side unless noted): 1️⃣ Reverse Lunge + Arm Raise 2️⃣ Deep Squat with Rotation 3️⃣ Hip Flexor Stretch 4️⃣ Arm Swings (x12) Running Drills (30 secs each): 5️⃣
126K viewsApr 22, 2025
Instagramrunning.yana
0:12
Yana Strese | Running on Instagram: "4 Quick Warm-Up Moves for Runners 🏃‍♀️🌟 Skip the guesswork—this is all you need before your next run! Quick, effective, and runner-approved. Do these 4 banded moves before you hit the road and feel the difference in your stride and stability. 1️⃣ Banded Air Squats – 12 reps 2️⃣ Banded Single-Leg Abductions – 8 reps per side 3️⃣ Banded Single-Leg Deadlifts – 8 reps per side 4️⃣ Forward + Backward Lunges – 10 reps per side No more “winging it” before a run—wa
74.5K viewsApr 5, 2025
Instagramrunning.yana
0:13
Yana Strese | Running on Instagram: "When I run, noise turns into focus. During races, everything goes quiet in my head—and that’s where I’m strongest. 📸 credit: @j0nasbrans & @joellefatimafuchs Headphones: @shokz_dach (OpenRun Pro 2) Watch + HR monitor: @corosglobal (COROS Apex 4)"
122K views4 months ago
Instagramrunning.yana
Yana Strese | Running on Instagram: "SLIDER WORKOUT FOR RUNNERS 🔥 Strength + Control = Speed Gains If you’re looking to build stronger glutes, hamstrings, and core 🔑 (aka your running powerhouses), sliders are your secret weapon. Low impact, high return! Try this 5-move burner: 1️⃣ SL Slide Out 2️⃣ SL Slides (Out & Back) 3️⃣ SL Slide Out + Double Back 4️⃣ Double Leg Slides (Out & Back) 5️⃣ SL Split Slides (Lunge → Extend → Pull Back) 🎯 REPS: ▪️ Beginner-Intermediate: 4–8 reps/side | 1–2 sets
6K views5 months ago
Instagramrunning.yana
0:34
Yana Strese | Running on Instagram: "Team ROAD or TRAIL? Or both? 🏃‍♀️💚 While my heart belongs to the trails, I do enjoy a good road run and race every now and then! Each has its own unique challenges and rewards. Upcoming road races 👇 - Wings for Life World Run - Gothenburg Half Marathon - Spitsbergen Marathon - Berlin Marathon #trailrunning #roadrunning #running #runner #runningmotivation #raceseason"
64.7K viewsMar 2, 2025
Instagramrunning.yana
0:08
Kenyan running? I’m ready for ya! 😂🔥🇰🇪 Leveling up my training at high altitude camp in Iten with Kenya Experience Camps— just 6 days out and I’m locked in for 16 days of grit, grind, and growth 🏃‍♀️📈 High altitude, lots of miles, and stronger mindset incoming 🫡 I AM READY! 🔥 Original Video credit: @Despenzia | Run/Running Videos #running #runningdrills #running motivation #trainingcamp #kenya
3.4K views9 months ago
TikTokrunningyana
0:30
Yana Strese | Running on Instagram: "Let’s make training simple❗️😉💪 With so much information out there on how to structure your training, it can feel overwhelming to know where to start 🤯 The key to successful running often lies in keeping things simple and focusing on the basics: ▪️ Easy Runs: 2-3 minutes per mile (2 minutes per km) slower than your 5K pace. ▪️ Threshold Runs: 20-25 seconds per mile (10-15 seconds per km) slower than your 5K pace. ▪️ Strides: 15-30 seconds of hard running wi
140.2K viewsSep 18, 2024
Instagramrunning.yana
0:16
Ready to spice up your pre-run warm-up? 🔥 Try these FUN and DYNAMIC drills to get your body moving and your stride dialed in! 🏃‍♀️💥 1️⃣ A-Skips Clap 2️⃣ Straight-Leg Skips Toe Reach 3️⃣ C-Skips Clap 💡 How to: Add these drills after your light warm-up (5–10 mins of easy movement) and before you start your run. They’ll help boost your running form, coordination, and mobility — plus, they’re super fun! 🎯 ⏱️ Do each drill for 20–30 seconds. Repeat if you’re feelin’ good 💯 #runningdrills #drill
4.6K views4 months ago
TikTokrunningyana
0:25
Dynamic Step Cardio and Strength Workout Routine
338.2K viewsDec 19, 2024
TikTokrunningyana
0:14
Yana Strese | Running on Instagram: "Standing Abs Workout – No Floor Needed! 🔥 Ready to crush your core while staying on your feet? This standing abs workout will have your midsection on fire and your heart rate pumping! Here’s the circuit: 1️⃣ Dumbbell Claps 2️⃣ Knee-Ups 3️⃣ DB to Knee Kicks (Front & Side) 4️⃣ Overhead March 💥 How: ⏱ 45 sec ON / 15 sec OFF 🔄 Repeat for 4 rounds 💡 Pro Tip: Focus on form and control. Slightly draw your belly button to spine for a deeper core engagement. #abs
289.5K viewsJan 25, 2025
Instagramrunning.yana
9:27
Easy Post Run Stretching Routine for Runners (9-Minutes)
9.2K viewsJun 7, 2023
YouTubeRunningYana
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Yana Strese | Running on Instagram: "[Ad] 5 Knee Pain Relief Exercises 🆘⁣⁣⁣ ⁣⁣⁣ All you need for this workout is a chair and a resistance band 😊 ⁣⁣⁣ This little routine can be done as prevention and treatment of knee discomforts and pains. If you are currently injured, please make sure that you have the OK from your physio/doctor to start exercising again! 💪⁣⁣⁣ ⁣⁣⁣ The exercises are focused to improve your knee stability, mobility, and strength while also alleviating pains and niggles 🩹⁣⁣⁣ ⁣
150.6K viewsNov 8, 2022
Instagramrunning.yana
0:23
Yana Strese | Running on Instagram: "[Ad] 5 Exercises to get Ready to Run 💯⁣⁣ ⁣⁣ Try these drills before hitting the start button of your running watch 💥⁣ ⁣⁣ THE EXERCISES:⁣⁣ ⁣⁣ 1️⃣ Dynamic Side Lunge Stretch - 12 Reps⁣⁣ 2️⃣ Deep Squats - 15 Reps ⁣⁣ 3️⃣ Skipping Toe Touches - 12 reps per Side ⁣⁣ 4️⃣ Lateral A-Skip - 30 Seconds ⁣⁣ 5️⃣ Overheard Straight Leg Run - 30 Seconds⁣⁣ ⁣⁣ HOW & WHEN?⁣⁣ ⁣⁣ Do these before you start running to prep your muscles and joints for the workout. ⁣ ⁣ You can do mo
316.6K viewsMay 22, 2022
Instagramrunning.yana
0:21
Yana Strese | Running on Instagram: "[Ad] ‼️Leg Day Warm-Up‼️⁣ ⁣ A good mobility and pre-workout routine makes such a big difference in the efficiency of your entire strength workout 💯⁣ ⁣ ➡️ Many runners are often limited within their overall hip motion & mobility which can lead to gait issues and compensation 🤕⁣ ⁣ ✅ What does it mean for you? it’s important to train all ranges of motion within the hip 🙌 ⁣ Try this pre-workout routine before your next leg day or run and feel the difference in
180.3K viewsDec 28, 2022
Instagramrunning.yana
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This year I’m taking my running to a whole new level — straight into the Arctic. ❄️ 160km
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