Yoga for Runners: 5 Essential Poses to Try ASAP

Running is super healthy for your heart muscle, but it can definitely take a toll on the muscles throughout the rest of your body. This is especially true if most of your runs are done on pavement. The repetitive striking of your feet into the ground can lead to serious soreness and in some cases, injury.

Any time I run over 20 miles in a week, my shins and hamstrings hurt SO BAD. It was only when I started incorporating regular yoga into my workout routine that I was able to get rid of the pain completely. This is why I think all runners should practice yoga! That being said, you definitely don’t have to go out and pay for membership at a yoga studio (unless you just want to!), to reap the benefits of yoga for runners.

This article is all about the health benefits of yoga for runners, plus 5 of the most essential yoga poses that you can try at home. These 5 poses are the best for improving flexibility and stretching running-specific muscles, helping you to improve your performance and prevent injuries.

What are the Benefits of Yoga for Runners?

There are SO MANY benefits of yoga for everyone, but especially for runners! Here are the top 5:

1. Improved Flexibility

Running tends to use the same muscle groups repeatedly, which can lead to tightness, especially in the hamstrings, calves, and hip flexors. Yoga helps stretch these muscles, increasing flexibility and reducing the risk of injuries caused by muscle imbalances and tightness.

2. Enhanced Strength & Stability

I used to think having core strength meant having six pack abs but I’ve learned that your core extends all the way around to your back. I also learned that having a strong core is very important for running performance.

Yoga poses fully engage the core muscles which are crucial for running efficiently. A strong core supports better posture and running form, reducing the likelihood of overuse injuries. Yoga also strengthens stabilizing muscles that are often neglected in running but are essential for maintaining proper alignment and movement patterns.

3. More Effective Breathing

Do you get a little out of breath towards the end of your run? Me too. The longer you run, the harder your diaphragm and other breathing muscles have to work. At some point, they’re going to get tired, leaving you feeling out of breath.

Yoga emphasizes deep, mindful breathing, which can improve lung capacity and efficiency. Learning to control your breath through yoga can help you maintain a steady pace during runs and enhance your overall endurance.

4. Mental Focus

I’ve tried everything to stay focused during runs. I’ve listened to music and podcasts, attempted to focus on my breathing pattern, and even tried calculating paces and doing other math in my head to pass the time (which I highly don’t recommend – unless you want a post-run headache).

The meditative aspect of yoga can help develop your mental focus and resilience. Practicing mindfulness through yoga can help you reduce stress and anxiety, leading to a more enjoyable and focused running experience.

5. Injury Prevention

There is nothing worse than getting injured and having to resort to the dreaded elliptical – or even worse….swimming. Regular yoga practice increases body awareness, helping you recognize and address imbalances before they lead to injuries. Stretching and strengthening muscles through yoga can alleviate common runner issues like IT band syndrome, shin splints, and plantar fasciitis.

5 Essential Yoga Poses for Runners

Here are the five most effective yoga poses for runners and how to do them correctly. Be warned – incorporating these into your workout routine consistently is likely to lead to improved performance and faster race times!

1. Downward-Facing Dog

This pose stretches the hamstrings, calves, and Achilles tendons while also strengthening the shoulders and core. It’s a great way to relieve tension in the legs and improve overall flexibility.

How to do it:

• Start on your hands and knees, with wrists directly under shoulders and knees under hips.
• Lift your hips up and back, straightening your legs, forming an inverted V shape.
• Press your heels down (they don’t have to touch the ground!) and lengthen your spine.
• Hold for 5-10 breaths.

2. Pigeon Pose

Pigeon pose deeply stretches the hip flexors and glutes, areas that are often tight from running. It’s an excellent pose for relieving tension and improving hip mobility.

how to do it:

• Start in downward-facing dog.
• Bring your right knee forward and place it behind your right wrist, with your right foot angled towards your left hip.
• Extend your left leg back, keeping the hips square.
• Lower your torso over your right leg and hold for 5-10 breaths.
• Repeat on the other side.

3. Runner’s Lunge

Just as the name says, this pose is excellent for runners. Runner’s lunge stretches the hip flexors, quads, and hamstrings, and also helps improve flexibility and strength of the legs and hips.

how to do it:

• Start in a standing position, then step your right foot forward into a lunge, ensuring your knee is directly above your ankle.
• Extend your left leg back, keeping it straight and pressing your heel towards the ground.
• Place your hands on either side of your right foot for support.
• Hold for 5-10 breaths, then switch sides.

4. Bridge Pose

Bridge pose strengthens the glutes, hamstrings, and lower back, providing support for the pelvis and spine. It helps strengthen core muscles that are vital for running.

how to do it:

• Lie on your back with knees bent and feet hip-width apart.
• Press into your feet and lift your hips towards the ceiling.
• Clasp your hands under your back (if that feels good) or press your arms into the mat at your sides.
• Hold for 5-10 breaths, then lower slowly.

5. Warrior III

This pose improves balance and strengthens the legs, core, and back muscles. It’s super beneficial for enhancing stability and running form.

how to do it:

• Stand with your feet together.
• Shift your weight onto your right foot and lift your left leg behind you.
• Lean your torso forward, keeping a straight line from your head to your left heel.
• Extend your arms forward or to the sides for balance.
• Hold for 5-10 breaths, then switch sides.

To reap the benefits of yoga for running, try to incorporate it into your routine at least 2-3 times a week. You can take a yoga class, follow online tutorials, or simply practice the poses mentioned above at home. Remember to listen to your body and avoid pushing too hard, especially if you’re new to yoga.

By adding yoga to your fitness regimen, you can enhance your running performance, reduce the risk of injuries, and enjoy a more balanced and holistic approach to your health and wellness. Happy running and namaste!