Have you ever thought about yoga for runners? Yoga has many benefits beyond just maintaining flexibility. Yoga can help you sleep better, focus better, increase endurance, increase muscle strength, improve balance, and lower your resting heart rate.
All of this helps runners improve their performance. International Journal of Yoga (opens in new tab) Yoga has actually been found to help athletes improve their oxygen uptake and utilization during exercise, making their bodies more efficient.
Yoga is usually done on a yoga mat.of best yoga mat (opens in new tab) It’s comfortable against the joints of the bones and has a sticky texture to keep it firmly planted when holding postures.
But there’s no right or wrong when it comes to runners practicing yoga, as many poses benefit them. We’ve rounded up some of the best yoga poses to help you get started.
Discounts on yoga equipment on Amazon Prime Day
With over 15 years of experience in the field of physical therapy, Kelly has extensive knowledge working with elite athletes and the general public. She is passionate about what she does and takes a holistic approach to her patients because she understands both the physical and psychological effects of her injuries.She is the Top Toe Co-owner of Physiotherapy and Senior Physical Therapist.
1. Downward dog
Physiotherapist Kelly Rothelam explains why Downward Facing Dog is a beneficial exercise for runners. “Downward Facing Dog targets your upper and lower body at the same time, so you can feel it in your arms, shoulders, back, calves, hamstrings, and ankles.
“Downward-Facing Dog not only greatly extends your ankles and calves, but also strengthens many of the small stabilizing muscles in your feet. You need feet that can effectively transfer your weight.”
step 1 – From an all-fours position, place your hands in front of your shoulders and tuck your toes. Spread your fingers wide.
step 2 – As you exhale, lift your hips up and back to lengthen your spine.
step 3 – If your shoulders are rounded, you can keep your knees bent. Lift off your shoulders, flatten your upper back, and pull the floor away from you.
step 4 – Now take three deep breaths. You can either stay still or walk on the spot with one knee bent.
2. Rowlange
Low lunges are a runner’s must-have. Rotherham explains: Low lunges train your body’s balance and proprioception, and increase the mobility of your torso, hips, and ankle joints. Low lunges primarily help stretch the quadriceps, abs, hip flexors, and strengthen the glutes. ”
step 1 -From Downward Facing Dog, step your right foot forward between your hands and drop your left knee to the floor. Spread your left toe.
step 2 – Hands can be placed on either side of the right leg. As you exhale into the lunge, continue pressing through your right foot and the top of your left foot.
step 3 – As you press your feet, sink your hips forward and stretch your left quadriceps. Take three deep breaths.
step 4 – Change feet, left foot forward, right foot back and repeat.
3. Intense side stretch
The Intense Side Stretch Pose is a deep stretch that focuses not only on the legs, ankles and feet, but also on the spine.
Rotheram offers insight into how this pose affects runners. “While your head rests on your knees, your core muscles are working. Your shoulders are pulled back, helping correct rounded, sagging shoulders.
step 1 – Stand with both feet separated by one leg. Point your right toe to the short edge of your yoga mat and your left toe to the center of the mat.
Step 2- As you inhale, lift your arms, turn your hips in the same direction as your right leg, and exhale with a hip-to-right-leg bend.
Step 3- Place your hand on your right shin or on the floor if you can reach it. You can also use yoga blocks under your hands for support or loop your arms behind your back.
Step 4- Take three deep breaths here while continuing to turn your left hip toward your right leg so that your pelvis is horizontal.
Step 5- Inhale, tuck your feet in, tighten your thighs, and raise your arms to stand. Repeat on the other side.
4. Reclining Hero Pose
Rotherham says there are many benefits to Reclining Hero Pose for runners. It works by stretching and encouraging internal rotation while also strengthening your lower back,” she says.
step 1 – Get on your knees and spread your legs wider than your hips. The knee may or may not be snug. Do what works best for your knees here.
step 2 – Use your hands to spread your calf muscles and sit between your heels. Place a block or cushion under your buttocks for support.
step 3 – You can start walking backwards with both hands without hurting your knees. You want to feel a stretch in your thighs, so tucking your tailbone behind your knees may help with this.
step 4 – Continue to retreat until you reach your comfort limit. You could end up lying on your hands, elbows, or all the way back. Find variations and take five deep breaths in a row.
step 5 – To get out, use your hands to step back and lift your heels. Extend your legs and rock them.
5. Bridge
The bridge pose is great for stretching and strengthening your hip joints after a long run. Rotherham commented:
“Fortunately, the bridge pose helps strengthen the hip muscles. We know glutes are important for runners too, and this pose really helps target the posterior chain. It also works your core and stretches your hip flexors.”
step 1 – Lie on your back and place your feet on the floor near your buttocks. You should be able to touch your heel with your middle finger.
step 2 – Lay your arms at your sides, palms facing the floor. Tuck your upper arms and forearms in and begin to lift your hips as you inhale.
step 3 – Continue to tuck your tailbone behind your knees and lift your hips high. Your chest should move toward your throat.
step 4 – Take three deep breaths here, then exhale. You can repeat this posture several times.
6. Reclining pigeon pose
From a physiotherapist’s perspective, the reclining pigeon pose has many benefits for runners.
Rotherham explains: Opens the muscles in the hips, hips and back of the legs. Failure to properly stretch overstrained areas often leads to tension and pain. Gentle stretching of these specific muscle groups allows the body to recover and recover properly from overuse.
“Since this pose lies on your back, it can be used as a warm-up or cool-down pose. Lying down puts no pressure on your hips or knees, so it’s safer if you have an unstable hip or knee injury.” It will be a great hip opener.”
step 1 – From Bridge Pose, place your right ankle in front of your left knee, keeping your feet on the floor.
step 2 – Make sure your right knee is clear of your right shoulder so you can feel a stretch on the outside of your right hip. 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.
step 3 – Inhale and lift your left foot off the floor. Bring your right arm through the middle of your leg and your left arm through the left side of your left leg so that it’s behind your left thigh.
step 4 – Take five deep breaths here, then repeat on the other side.
7. Toe squat
This isn’t for everyone, but it’s essential for runners. Rotheram explains: Stretching your toes and soles can reduce the incidence of plantar fasciitis and keep your running tolerable. This pose also stretches the muscles and connective tissue along the tibia, which helps prevent and reduce shin splint pain.
step 1 – Sit on your knees. Place your hands in front of you and keep your hips away from your feet.
step 2 – Tuck your toes down and return the weight of your hips to your feet. Some people can sit on their heels with their hands on their knees. For others, just leaning forward with your hands on the floor is enough to stretch your legs.
step 3 – Take 5 deep breaths here before lifting your legs completely apart.
8. Head to Knee Pose
It’s a good pose to develop a practice habit. Athletes and runners who need to run often will benefit from this excellent technique for toning their hamstrings,” he says.
step 1 – Sit with your legs out in front of you. Bend your right knee and place your foot inside your left leg.
step 2 – Inhale and place your hands on the floor beside your hips. Lift her chest and lengthen her spine, but keep her shoulders away from her ears and relaxed. Exhale here, inhale and lift his arms overhead.
step 3 – Exhale and bend forward, hanging from your hips over your left leg. Here he takes three deep breaths before changing sides.
Why Should Runners Do Yoga?
It’s normal to feel stiff after a long run. Runners are always encouraged to stretch before and after running, but how many of them actually do this?
Stretching before a run warms up your muscles, and stretching afterward helps maintain flexibility. Neglecting running after stretching can lead to decreased mobility over time.
Stretching after exercise also has the added benefit of helping blood flow to your muscles and remove lactic acid. Practicing yoga afterwards is a great way to start the healing process for tired legs.
“Running is inherently repetitive,” says Kelly Rothelam, a specialist physical therapist. “This can cause musculoskeletal imbalances in flexibility and strength. It specifically calls out and strengthens muscles in your arms and upper body that aren’t normally used in running.”
