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 Yoga for Runners: Eight Moves to Improve Flexibility and Strength

Have you ever considered yoga for runners? Yoga has many benefits that go beyond maintaining flexibility. Yoga can help you sleep better, improve your concentration, increase your endurance, increase muscle strength, improve your balance, and improve your resting heart rate. May help reduce palpitations.

All of these things can help runners perform better, with research in the International Journal of Yoga (opens in new tab) showing that yoga actually helps athletes improve oxygen uptake and use during exercise. It can help, make the body more efficient.

Yoga is usually practiced on a yoga mat. The best yoga mats (opens in new tab) are comfortable for bonier joints and have an adhesive texture to ensure you stay firmly planted while holding postures.

But when it comes to runners practicing yoga, there is no right or wrong as many asanas will benefit them. We've rounded up some of the best yoga poses for runners to help you get started, with the help of expert physiotherapist Kelly Rothermel.

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With over 15 years of experience in physiotherapy, Kelly has extensive knowledge of working with elite athletes and the general public. She is passionate about her work and takes a holistic approach with her patients because she understands the physical and psychological effects of the injury. She is the co-owner of Top Two Physiotherapy and a Senior Physiotherapist.

1. Downward Dog

Physiotherapist Kelly Rotherm explains why the downward dog is a beneficial exercise for runners, "It works on both flexibility and strength," she says. "Downward Dog targets your upper and lower body at the same time, so you'll feel it in your arms, shoulders, back, calves, hamstrings, and ankles.

"Downward Dog not only gives the ankles and calves a great stretch, but it also strengthens many of the smaller stabilizing muscles in the feet. To protect yourself from injury while running, you want feet that conform to the ground, react quickly to the ground and transfer weight efficiently."

Woman doing downward dog on the yoga mat.

1. Step 1 - From a side-on position, place your hands in front of your shoulders and tuck your toes. Spread your fingers wide.
2. Step 2 - As you exhale, lift your hips up and back, lengthening your spine.
3. Step 3 - If you have rounded shoulders, you can bend your knees. You want to lift up through your shoulders and with your upper back, pressing the floor away from you.
4. Step 4 - Take 3 deep breaths here. You can lie still or walk in place by bending one knee at a time.

2. Low lunge

A low lounge is essential for runners. Rotherham explains: "As a runner, you can't ignore the lunge, a movement that has a variety of variations and important training effects. The low lunge can train body balance and proprioception and Assists in the movement of the torso, hips, and ankle joints. The low lunge primarily stretches the quadriceps, abdominals, and hip flexors and helps strengthen the glutes.

Man doing lounging yoga for running.

1. Step 1 - From downward dog, step your right foot forward between your hands, dropping your left knee to the floor. Open your left fingers.
2. Step 2 - You can place your hands on either side of your right foot. As you breathe into the lunge, keep pressing into your right foot and the top of your left foot.
3. Step 3 - As you press into your feet, sink your hips forward and down to stretch the quadriceps on the left leg. Take 3 deep breaths.
4. Step 4 - Switch legs, bring your left foot forward and right leg back, and repeat.

3. Intense side stretch

The intense Side Stretch Pose is a deep stretch that not only focuses on the legs, ankles, and feet but also the spine.

Rothermel provides insight into what this pose can do for runners, "This pose relieves stiffness in the leg and hip muscles and helps with mobility in the hips and spine," she says. She says "The core muscles are working while the head rests on the knees. The shoulders are pulled back, which helps correct rounded, drooping shoulders."

Yoga students practicing an intense side stretch.

1. Step 1 - Stand with your feet one leg apart. Point your right toe toward the small side of your yoga mat and point your left foot toward the center of your mat.
2. Step 2 - Inhale and raise your arms up, twisting your hips toward your right foot, and exhale as you release the fold from your hips over your right leg.
3. Step 3 - Place your hands on your right shin or the floor, if you can reach it. You can also use yoga blocks under the hands for support or loop your arms behind you.
4. Step 4 - As you take 3 deep breaths here, continue to rotate your left hip toward your right foot so your pelvis stays level.
5. Step 5 - Inhale, press firmly into your feet, engage your thighs and lift your arms up, coming to a standing position. Repeat on the other side.

4. Bent Hero Pose

Reclining Hero Pose has many benefits for runners, says Rotherham. "Reclining Hero Pose increases flexibility and encourages proper alignment in the hips, legs, and knees. It stretches the quads, encourages and trains internal rotation while also strengthening the lower back, " she says.

A person in a reclining hero pose

1. Step 1 - Come to your knees and spread your feet hip-width apart. Whether or not your knees are close together, do what works best for your knees here.
2. Step 2 - Pull your calf muscles out with your hands and sit between your heels. You can use a block or cushion under the hips here for support.
3. Step 3 - You can start walking back on your hands, making sure you don't feel any pain in your knees. You want to feel the stretch in your thighs so tucking your tailbone into the back of your knees can help with this.
4. Step 4 - Keep moving backward until you reach a comfortable level. You can lie on your hands, elbows, or all the way up. Find your variation and hold for five deep breaths.
5. Step 5 - To come out, use your hands to walk yourself back and up through your heels. Stretch your legs and shake them.

5. Bridge

The bridge pose is great for stretching after a long run and improving your hip strength. Rotherham comments: “Running can put stress on your hips which can affect your performance over time.

"Luckily, Bridge Pose is here to help you build strength in your hip muscles. We know how important the gluteal muscles are for runners, too, and this pose really targets that posterior chain. can help build. It also engages your core and stretches your hip flexors.

Man doing bridge pose at home.

1. Step 1 - Lie on your back with your feet on the floor near your hips. You should be able to touch your heels with your middle toes.
2. Step 2 - Lower your arms by your side, palms facing the floor. Press into your upper arms and forearms and begin to lift your hips up as you inhale.
3. Step 3 - Keep your tailbone tucked behind your knees and lift your hips up. Your chest should move towards your throat.
4. Step 4 - Take 3 deep breaths here before releasing back down while exhaling. You can repeat this asana a few times.
   
   
   

6. Reclining Pigeon Pose

From a physiotherapist's perspective, reclining pigeon pose has many benefits for runners.

Rotherham explains: "Reclining Pigeon pose offers a number of benefits. It opens up the muscles around the hips, lower back, and backs of the legs. When we properly stretch the high-tax areas If you don't take the time, it can often lead to tightness and soreness. Gently stretching these specific muscle groups allows your body to heal and recover from overuse.

"As this pose is done on your back, it's great as a warm-up pose or cool-down pose. Since lying down doesn't put any stress on your hips or knees, if you have hip instability or It's also a safe hip opener if working with a knee injury."

Woman reclining on the bed doing a pigeon pose.

1. Step 1 - From your Bridge Pose, place your feet on the floor and place your right ankle in front of your left knee.
2. Step 2 - Make sure your right knee is moving away from your right shoulder so you can feel the stretch in your outer right hip. You can stay here with your left foot on the floor or if you can't feel much in your outer right hip, try the next step.
3. Step 3 - Inhale and lift your left foot off the floor. Round your right arm between the legs and your left arm to the left side of the left leg so that you are taking the back of your left thigh.
4. Step 4 - Take five deep breaths here before switching to repeat on the other side.

7. Cross-legged sitting

It is not everyone's cup of tea but proves to be a must for runners. Rotherham explains: "Your feet and calves go through tremendous stress with each sharp step you take while running. Stretching your toes and soles can reduce the occurrence of plantar fasciitis, which in turn Your runs will be tolerable. This pose also stretches the muscles and connective tissues along the tibia to help prevent and reduce the pain of shin splints."

Woman doing toe squat

1. Step 1 - Kneel down. Place your hands in front of you and lift your hips off your feet.
2. Step 2 - Place your toes down and begin to bring the weight of your hips back to your feet. Some people, they can sit on their heels with their hands on their knees. For others, placing your hands on the floor and leaning forward is enough for the feet.
3. Step 3 - Take five deep breaths here before lifting up and releasing the foot completely.

8. Head to Knee Pose

A good pose to get into the habit of practicing, "Head-to-knee pose stretches the hamstrings, glutes, and back muscles. Athletes and runners who need to run often can benefit from this great technique for tight hamstrings." Will", says Rotheram.

Women doing head-to-knee pose at home.

1. Step 1 - Come into a sitting position with your legs extended in front of you. Bend your right knee and place your foot inside your left leg.
2. Step 2 - Inhale and place your hands on the floor by your hips. Lift your chest up, and lengthen your spine but keep your shoulders away from your ears. Exhale here and inhale to raise the arms overhead.
3. Step 3 - Exhale and bend forward, hanging from your hips on your left leg. Take three deep breaths here before switching sides.
   

Why should runners do yoga?

After a long run, it's normal to feel stiff. Runners are always advised to stretch before and after a run, but how many people actually do this?

Stretching before a run warms up your muscles while stretching after helps maintain flexibility – neglecting your post-run stretch can lead to decreased mobility over time. Is.

An added benefit is that stretching after exercise helps blood flow to the muscles to flush out lactic acid. If we experience a build-up of lactic acid, we may feel pain or irritation in our muscles. Practicing yoga after a run can be a great way to start the healing process for your tired legs.

"Running is repetitive in nature," says Kelly Rotherm, a physical therapist. "It can cause muscle imbalances in flexibility or strength. Yoga helps restore balance and equilibrium in the body by improving flexibility and strength in the muscles and provides a complete body workout. In particular, the muscles of the arms and upper torso that are not normally used in running are called upon and strengthened.

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