8 Best Yoga Stretches for Runners:

For Rebecca Pachiko, yoga and running are always connected – just like her legs in the picture above. “I started running at the age of 14 and started doing yoga when I was 16, so I don’t really know one without the other,” says the yoga instructor and two-time marathonner. Recognizing the benefits of ancient exercise runners on both body (better flexibility, range of motion, muscle strength) and brain (more attention, less stress), Pachiko developed Om Athletes, a class that they runners. Teaches to help improve and prevent performance. Injury.

Improves your performance.

“There is a saying, as above, below, below,” says Valerie Ugreno, a master yoga trainer who is also a runner with Yoga Six. It is important to maintain strength and mobility throughout the body. “And running as your only form of exercise can upset your balance. “Many runners are weak or cramped in their hamstring because of the extravagant lifestyle,” says Ugreno. “When the quads are doing all the work, it creates an imbalance in the legs and can lead to injury.”

World Running Day, we celebrate runners around the world and their hard work. As much as runners like to run, this demanding sport is tough on the body. Tight muscles put even more pressure on tired joints. But yoga’s targeted dynamic stretching can help. In fact, a 2006 study of the effects of yoga stretches on runners showed significant improvement in running performance compared to runners who did not practice yoga. Additionally, yoga mindfulness emphasizes physical awareness, which can reduce the chances of injury or stress.

Why Yoga Stretches Are Essential For Runners

Kelly Bruno MD, an ultra-marathon runner, pain management therapist and clinical instructor at the University of California, San Diego, says most injuries to runners are caused by excessive use of the repetitive nature of the sport. Are caused by This phenomenon is called functional shortening, and it reduces muscle flexibility, which can lead to muscle injury.

In runners, this type of muscle contraction can lead to tight hamstring and hip flexibility, which can lead to pain and injury to the knees and hips. Relying on yoga stretchers designed for runners can stretch those muscles, help prevent injury, and take you for miles on a track, trail or road.

Prasarita Padotanasna (Wide-legged Standing Forward Bend) with fingers attached

A good stretch is the best thing for your inner thighs (adductor). These muscles are constantly moving while running. When your foot hits the ground, they sharpen your forelegs and stabilize your pelvis when your hind leg swings forward for the next step. Not surprisingly, runners get used to it. They are multi-taskers during each stage of the running cycle. This yoga stretch can be used to lengthen the accustomed person and keep the runners balanced in the pelvis.

Pyramid Pose: Turn to the long edge of the mat and keep your legs parallel to it. Holding your hands behind your head, keep your hands behind your back and reach down to your tailbone. Exhale and turn your head forward, bringing it between your legs. For extra chest, lift your arms off your back. Reach up and touch your head with your hands. Hold the position, for 3-5 minutes.

High ling with round post arms

In a natural way of walking, the elbows bend 90 degrees to your side as you swing your arms back and forth. This causes the shoulder and upper back to be rounded forward, which causes tightness in the chest muscles and reduced mobility in the upper back. This pose addresses the tense muscles of the chest as well as the tight elasticity of the hip.

Start with Adho Mukha Svanasana (Downward dog pose). Place your right foot between your hands and lift your torso, place your hands on your hips. Keep your back knee off the ground, or if your legs are tired, put it down on the mat. Raise your arms and bend your elbows to shoulder height, forming a round post with your arms. Slightly press your elbows back to feel your chest and shoulders spread out. Hold for 2-3 breaths.

Anantasna (pose dedicated to Vishnu) Variation

“My quadriceps are very flexible,” said one runner. Quads are a group of four muscles that allow you to lengthen your knees and move forward while running. Quads can limit flexibility, which can hurt the knees and hamstring. This spreads the quads in the off-loaded position, so you don’t have to balance your other leg at the same time.

Your right side should be towards the ground. You can either extend your right arm and place your head on it, or bend your elbow and raise your head in one of two ways. If you can, bend your left knee to hold it with your right hand. If this is not possible, wrap a yoga belt around your left foot. Then, holding the strap with your left hand, pull your foot towards the hips. Keep your left knee in line with your right. (Do not let the left knee go behind the body). Hold for 3-5 seconds.

Parsvottanasana with blocks (pyramid pose)

The calf and the ankle are some of the parts of the body that need to be stretched. “Narrow calves can put pressure on the ankle joint, resulting in injuries such as shin splints and plantar fasciitis,” says Dr. Bruno. In fact, calves are responsible for minimizing the impact every time you take another step and as you descend. Show some love to these calf and ankle joints with this juicy stretch with blocks. Bonus, it lengthens the hamstring too!

(You’ll need three yoga blocks or a pile of books): From Crescent Lounge, shorten your stance so that the outer heel of your hind foot comes down. Place a block under the ball of your front right foot, so that you balance your right heel. Then place the other two blocks on either side of your front foot. Breathe to stretch your back and open your chest. Exhale to move forward and place your hands on the blocks. Try to maintain flexibility in the next knee so that you do not extend it too much. The deeper your forward fold, the deeper the stretch in the muscles of your next calf. Hold here for 2-3 breaths.