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> Yoga for runners – 10 exercises that you should add to your training 

Yoga for runners – 10 exercises that you should add to your training 

Publish date 08.11.2022

You can read it in 7 minut

Yoga for runners – 10 exercises that you should add to your training 

Surely you have heard a lot about yoga. Now many people practice it no matter what age they are. Yoga has many benefits, not only stretching muscles but also relaxing. However, how about combining yoga and running? “Yoga for runners?” you may ask. YES! 

Even a few simple exercises can help a runner during recovery after a workout. However, how do you combine yoga and running? Why should a runner do these exercises? You will learn all of this in this article! After reading it, you will add some simple exercises to your running routine. 

A few words about yoga 

You probably already know quite a bit about running. And if you want to learn more, take a look at our home page, or visit the various categories that will help you learn more about running. But if you already know a little about running, you’re probably interested in the topic of yoga. 

Yoga is an exercise that allows you to relax. Moreover, it is a workout not only for the body but also for the soul. While doing the exercises, you can calm down – this has a positive effect on both physical and mental health. 

During yoga for runners, you can finally get away from your daily responsibilities, stress, and problems. It’s time for you! 

Yoga originated in ancient times in India. It is a philosophy that aims to connect the body, mind, and soul. All to maintain balance in life. Therefore, to achieve the tenets of this philosophy, it is important to do exercises that lead to such a state. 

Why should runners do yoga?

From the description above, you may immediately notice that yoga is associated with calm, balance, and relaxation. Isn’t it the same with running? Admit it, how many times have you gone out for a run just to get away from your daily problems, relax and calm down? 

The difference, however, is that running is a dynamic movement, often really fast. Unlike yoga – here the movements are slow and quiet. 

What’s more, it’s worth diversifying your workouts. Do you perhaps know why? Because your body gets used to the movements, and exercises. Therefore, after a while, you will stop seeing the effects of performing exercise on your body. This is why you should add yoga for runners to your workout routine. 

Yoga for runners - benefits

Yoga before or after running

There are many sources on the Internet that say yoga can be done both before and after training. It is an ideal form of warming up and stretching muscles after running. However, is this entirely true? 

It is believed that although yoga can and does provide great benefits if done before running, in general, it is not recommended to do yoga exercises before running. Why? One reason is that yoga relaxes the muscles that should be tense when running. Because of this, you can easily get injured – and that, you want to avoid. 

So to give you the final answer to the question: “Yoga before or after running?” the answer is – it’s better to do yoga after running. Then you are sure that it will bring you only benefits. 

Yoga for runners – benefits 

“You talk so much about the benefits, but what are they? Why is it worth running and doing yoga?”

Here are some very important benefits for any runner who runs and also adds yoga to their training. 

  • An ideal way to recover – sometimes after a workout you may feel tired and have no strength to run. To get back to full fitness, you can do yoga. After all, yoga is all about gentle movements that will stretch your muscles and calm your body. After such exercises, you will be back in full strength and ready to run. 
  • It loosens the tension in your chest – this is extremely important because it will make you breathe better. What does “better” mean? Deeper. 
  • An ideal way to relax – yoga will make you fully relax. This will have a positive effect not only on your mind but also on your body – faster recovery. 
  • Better balance – this will also improve your running technique. Many of the exercises in yoga focus on balance, so you will be able to improve it easily. What’s more, it’s also associated with fewer injuries and muscle strains during running. 
  • You’ll stretch your muscles – when doing yoga exercises after a workout, you can stretch your muscles to avoid painful soreness. 
  • You will relax not only your muscles – what else? The nervous system and internal organs. You are probably shocked. But it’s true. Your nervous system during training and competition is constantly on the alert and often does not relax on its own. With yoga, you will get rid of tension, which can negatively affect your mood and training. 
  • Involving the whole body – while doing yoga you will strengthen the muscles of your legs, arms, and body. This will help you run better. Before you know it, thanks to yoga you will be able to boast of better running results.
  • It will help when you have back pain – runners complain not only of pain in their leg muscles but also in their back. Yoga is the perfect stretching exercise to help you face and overcome back pain. 

Yoga poses for runners 

1. Downward-facing dog 

Do you know any yoga positions? If so, you probably know this one too. I have to tell you that when it comes to yoga poses for runners, this is one of the most popular. However, how to do it?

Downward-facing dog

  • Straighten up and lift your arms. 
  • Then make a bow and start moving your arms forward. Stay with straight arms and legs. 
  • Head between shoulders. Feet pressed to the ground. 
Yoga for runners - downward-facing dog

Upward-facing dog

  • You can move from the downward dog position to the downward-facing dog position.
  • Start moving your body forward and lift your torso upward. 
  • Keep arms and feet straight. 
Yoga for runners - position upward-facing dog

2.Bend on slightly bent knees 

  • Stand with a slight stride. 
  • Make a bow on slightly bent knees. Don’t touch the ground with your hands, but grab your elbows. 
  • Put your head between your shoulders.
  • With an exhalation, deepen the position carefully.
  • Making an exhalation and putting your hands on your thighs, return to the starting position. 

3. Plank

  • Kneel on the mat and place your hands shoulder-width apart.
  • Lift your knees upward. In addition, tighten your abdominal muscles. 
  • Rest on your feet and straighten your arms. The body should form a straight line. 
  • Hold in this position for about 30 seconds.
Yoga position - plant

4. Lying down with legs raised upward 

  • Lie on your back. 
  • Place your straight arms behind your head and lift your legs upward. 
  • Your feet should be pointing upward. 

You can also do this exercise against a wall. Then you place the raised legs on the wall.

5. Child’s pose 

  • Kneel on the floor. Your knees should be wide apart.
  • Then bend over and try to place your body on your thighs. 
  • Once you succeed, place your forehead on the floor or mat. 
  • Then, to make the exercise better, stretch your arms forward and stretch your back. 
  • Stay in this position for about 30 seconds. 
Yoga poses for runners - child's pose

6. Lean forward with your legs wide apart 

  • Stand in a wide stance. 
  • Then bend over.
  • Place your arms straight on the floor or mat. Your legs should also be straight. If you can’t do this, you can bend them slightly. 
  • Your head should be at shoulder height, don’t lower it down. 
  • Hold in this position for about 30 seconds.

This exercise is ideal for stretching the back. It helps fight back problems. Interestingly, it also eliminates headaches. 

7. Tree position 

  • Stand up straight. 
  • Then lift your leg and place your foot on the side of your thigh on the other leg. 
  • Raise your hands over your head and fold them as if to pray. 
  • Hold in this position for about 30 seconds. 
Yoga poses for runners - tree position

8. Cobbler or butterfly 

  • Sit on a mat. Your back should be straight. 
  • Bend your knees. Your feet should be in contact with each other with the entire surface underneath. 
  • Breathe deeply and try to keep your back straight all the time. 
Runners - yoga butterfly position

9. Lunges 

  • Stand straight, then take a step forward with one leg. At the same time, begin to lower your hips. 
  • The leg that is in front should be bent, and the leg behind should be straight /or the knee can be placed on the floor.  
  • Put your hands on the bent leg in front/ or rise them. 
  • Hold in this position for 30 seconds. 
Yoga poses for runners - lunges

10. Chair pose 

  • Place your feet parallel to each other – your toes and heels should be close together. 
  • Slowly begin to bend your knees – as if you were doing a squat. 
  • Stop when your thighs and shins are at 90 degrees.
  • Extend both arms above your head. Your arms and hands should be straight. 
  • Raise your head slightly upward.
  • Hold in this position for about 30 seconds. 
Yoga poses for runners - chair pose

Now you know why yoga for runners is crucial and what effects have on people who are doing it. What is more, I showed you ideal yoga poses for runners that you can add to your training routine. Enrich your training! 

Or maybe you want to learn other interesting exercises and tips to help you during your run. Check out this page: https://sbiegacza.pl/en/tips/.

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