Often times injuries caused by running are due to a lack of taking care of your body before and after the run. Proper stretching is crucial for injury prevention and optimal performance. In this post I am going to tell you one of my go to post running routines. This yoga routine is made with runners in mind. The benefits you receive from doing these few poses are; flexible muscles, injury prevention, and a better stride. These poses help loosen up all the muscles that get tight and over worked from running.
Runners lunge (low lunge): Start thes pose off with your left leg back, and your right foot forward. As you bring your right foot forward into a right angle keep your left knee on the mat. Make sure your right knee does not go over your toes. Once you are in this position you are going to push your hips forward and if able bring your arms straight up towards your ears, do not tighten your shoulders. Hold this pose for 5 breaths and then switch legs.
Why do runners lunge? Runners lunge opens up the hips, IT band, hamstrings, quads and calves. It’s also key for promoting a wider and better range of motion in lower body, which can help prevent plantar fasciitis, and knee pain.
Downward facing dog: Start in plank pose, make sure your shoulders stay directly above your wrists. Next you are going to move your hips towards the ceiling without moving your hands or feet from there position. Don’t worry if your heals can’t touch the ground, over time your calves will loosen up and allow for this to happen. Hold for 5 breaths.
Why do downward dog? Downward dog lengthens the back and stretches everything from the arches up to the shoulders, especially the hamstrings and calves which are keys muscles for running. Downward facing dog can also help prevent injuries such as plantar fasciitis.
Squat (Garland Pose): Begin by standing with feet about mat width apart, bend your knees and get in squat position. Bring your hands into your chest for prayer pose, then press your elbows against the inside of your knees, once there try and keep all of your weight on your heels. Hold for 5 breaths.
Why do the Garland Pose? The garland pose stretches out the feet, calves, inner thighs and lower back these are the muscles that tend to tighten up from running. It’s the ideal pose for opening up the hips and groin area. This pose can be a bit challenging, you can achieve the same benefits from doing a shallow squat instead of a deep squat.
I hope you enjoy this post. Feel free to leave any comments or questions below and i will be happy to answer them! Happy running 🙂
Make sure to follow us on instagram @infinitejoggers.