A yoga routine for runners
Believe it or not, yoga and running are complementary activities that work really well together. A regular yoga practice can improve your running performance. Follow the routine below to see how.
Philippe Couture from YogaTribes shares a yoga routine developed for runners. Try it to help stretch and strengthen the muscles you use most when you run. You’ll also benefit from the calming effect of a controlled breathing pattern and a chance to slow down and focus on body placement and fluidity of movement.
The routine
Downward facing Dog
- Start on your hands and knees in a table top position.
- Extend your hips up into the air, straightening your legs and your arms.
- Spread your fingers wide and firmly plant your hands into the ground.
- Press the floor away from you as you lift your pelvis and straighten your spine.
- Relax your shoulders and upper back.
- Try to bring your heels down towards the mat, but do not force this movement.
- Hold the position, then slowly return to the starting position.
High Lunge
- Start in a standing position with feet parallel.
- Step one foot forward and bend your knee to come into a lunge position.
- Extend the other leg behind you with your toes and ball of the foot planted on the ground.
- Lower your hips towards the ground, maintaining a 90° bend in your front knee. Do not let your knee go past your toes.
- Bring your hands together in front of your chest.
- Hold the position, then slowly return to a standing position.
- Repeat on the other side.
Low Lunge
- Starting from a lunge position, let your back knee touch the ground.
- Stabilize your body and reach your hands up above your head, extending your arms.
- Reach your arms up and back as far as you can without causing any discomfort.
- Allow your hips to push forward with the movement.
- Hold the position, then slowly return to the starting lunge position.
- Repeat on the other side.
Half Split To Knee
- Start on your hands and knees.
- Extend one leg out in front of you with your foot passing between your hands and your heel resting on the ground in front of you.
- Keep your other knee bent and fold your body forward over your extended leg.
- Hold the position, then slowly return to the starting position.
- Repeat on the other side.
Lizard
- Start on your hands and knees.
- Bring one foot forward and place it between your hands. Walk the foot up so that your knee is bent at 90° and your ankle is directly below your knee.
- Walk your hands out in front of you and let your hips lower as you place your forearms on the floor in front of you.
- Hold the position, then slowly return to the starting position.
Bound angle (Butterfly Pose)
- Sit on the mat and bring your feet together in front of you so that the bottoms of the feet touch.
- Gently let your knees fall outwards towards the ground. With each exhale, let the knees fall further towards the ground for a deeper stretch.
- Hold the position, then release.
Seated Forward Bend
- Sit on the mat with your legs stretched out in front of you.
- Slowly bend your body forward, keeping a straight back, as you reach your hands towards your toes.
- Go as far as is comfortable for your body.
- Hold the position, then slowly return to the original seated upright position.
Seated Forward Bend With Open Legs
- Sit on the mat with your legs outstretched to either side, forming a “V” shape.
- Slowly walk your hands forward and let your body fold down towards the ground.
- With each exhale, let your body fall further into the stretch.
- Go as far as is comfortable for your body.
- Hold the position, then slowly return to the original seated position.
Arm Extended To The Big Toe While Lying Down
- Lie on your back, bend one knee into your chest and place the strap underneath the ball of your foot.
- Hold onto both ends of the strap with your hands.
- Extend your foot into the air, maintaining a soft bend in your knee if that is more comfortable for you.
- Extend your other leg on the mat.
- Hold the position, then release the foot from the strap.
- Repeat on the other side.
Yoga is a great activity to combine with your regular run workouts. It’s important to constantly push yourself to reach new fitness objectives, but to also remember to listen to your body and give it the rest and recuperation it needs. Namaste, and happy running!
Philippe from yogatribes
After many years of practicing different sports, I became very interested in yoga in 2015. Once I had completed my teacher training, I offered free yoga classes within my community so that I could integrate what I had learned. In doing so, I developed a strong desire to continue teaching yoga and helping those in my community to achieve a greater sense of wellness. I started my bachelor’s degree in physical education and health at the University of Quebec in Montreal. I teach a style of yoga that is suitable for all levels. #weareallyogis
