The guide to yoga for runners: pre and post run poses and exercises

Powerful benefits to boost your performance

Yoga offers multiple benefits that support and enhance your running:

Injury prevention

Yoga is a game-changer when it comes to injury prevention. It not only stretches and lengthens tight muscles, but it also strengthens the smaller, stabilizing muscles that often get overlooked during traditional training. By targeting these muscles, yoga helps protect the joints—especially the knees, hips, and ankles—reducing the risk of overuse injuries like IT band syndrome or runner’s knee. Think of yoga as your secret weapon for building a more resilient, injury-proof body.

Better post-run recovery

Long runs can take a toll on your muscles, leading to tightness and soreness. Yoga improves blood circulation and gently releases built-up tension, allowing your muscles to recover faster and more effectively. Poses like the pigeon or reclined hero pose target deep muscle groups, providing a stretch that helps repair and rebuild muscle fibers. Incorporating yoga into your post-run routine means you’ll bounce back quicker, feeling less sore and more ready to tackle your next run.

Better posture and form

Maintaining good posture and form is crucial for efficiency and speed, especially during long distances. Yoga poses, such as tree pose or warrior ii, strengthen the core and stabilize the spine, helping you keep an upright posture and avoid collapsing your chest. This not only improves your breathing capacity but also ensures that your body uses energy efficiently, allowing you to run longer without fatigue. By practicing yoga consistently, you train your body to hold this form naturally, reducing the risk of compensatory injuries.

Mental clarity and focus

Running is as much a mental challenge as it is a physical one. Yoga trains the mind to stay present through mindfulness and breath control techniques. These skills become invaluable during races or tough runs when staying focused and managing discomfort is key. Learning to control your breath in yoga translates directly to your runs, helping you stay calm and steady even when the pace picks up or the road gets tough. It’s about building the mental resilience needed to overcome physical obstacles.

Gives you more mobility and flexibility

Tight hips, hamstrings, and calves can limit your running performance and increase the risk of injuries. Yoga targets these areas specifically, improving overall mobility and flexibility. Regular practice keeps these muscle groups loose, allowing for a fuller, more powerful stride. Increased flexibility also means that your muscles can handle greater stress without injury, giving you a wider range of motion and more fluidity in your runs. This enhanced mobility is essential for adapting to different conditions, making you a more versatile and efficient runner.

Pre-run poses to activate muscles

Activating your muscles before a run is essential. These yoga poses ensure your body is ready:

• Dynamic lunges: these lunges actively open up the hips, targeting the hip flexors and quads. They not only prepare you for long strides but also build strength and flexibility in the muscles that power your forward motion, reducing the risk of stiffness or injury mid-run.
• Downward dog: a classic stretch that targets the calves, hamstrings, and shoulders. It also engages the upper body, helping to warm up and stabilize the arms, which are essential for maintaining balance and rhythm during your run. This pose helps lengthen the muscles, preparing them for impact.
• Standing quad stretch: this pose focuses on the quadriceps, one of the most important muscle groups for runners. By stretching and lengthening the quads, it boosts mobility and reduces the risk of stiffness or muscle strain as you increase your pace.
• Hip circles: moving your hips in circles warms up the hip joints, increasing flexibility and preparing your body for smooth, natural strides. This movement improves your range of motion, making it easier to maintain an efficient stride, especially during longer runs.
• Cat-cow flow: mobilizes the spine, warming up your back and core muscles. This flow is vital for aligning your posture, ensuring that your body stays upright and balanced throughout the run, which helps prevent back and shoulder tension as you rack up the miles.



Tip: always warm up your body before a run—cold muscles are more prone to injury. Think of it as preparing your body’s engine for peak performance, ensuring every part is ready to move efficiently.

Post-run stretches for recovery

After your run, it's time to focus on recovery. These yoga stretches are perfect for releasing tightness:



• Pigeon pose: this pose provides a deep stretch for the glutes and hip flexors, which are often the first to tighten up during long runs. It helps release built-up tension, allowing these key muscles to relax and recover, preventing long-term stiffness and enhancing overall flexibility for future runs.
  

• Reclining hero pose: focusing on the quads and hips, this pose encourages muscle repair by opening up the front of the thighs and hips. It’s particularly effective for runners who experience tightness in these areas, as it promotes a gentle release that aids in muscle recovery and repair.

• Seated forward fold: a stretch that targets the hamstrings and calves, which can become tight and sore after pounding the pavement. This pose lengthens these muscles, preventing stiffness and promoting flexibility, so you stay ready for your next training session.

• Butterfly pose: by stretching the inner thighs and opening the hips, this pose helps release tension accumulated during the run. It not only aids in recovery but also improves overall hip mobility, which is essential for maintaining a full range of motion during your runs.

• Legs up the wall: this restorative pose elevates the legs, encouraging blood flow and reducing swelling. It’s a powerful tool for runners to quickly aid recovery by flushing out toxins and lactic acid build-up, helping the legs feel lighter and refreshed.

Stretches for runner’s knee relief

Runner’s knee can be a common challenge, but these poses help alleviate pain and strengthen muscles around the knee:

• Wall sits: builds quad strength, providing knee support and stability. It’s an effective way to protect the knee joint during long runs.
• Bridge pose: activates the glutes, stabilizing the knee joint and promoting alignment to reduce knee discomfort.
• It band stretch: targets the outer thigh, releasing tension and reducing knee pain caused by tight IT bands.
• Low lunge: stretches the hip flexors, improving knee alignment and reducing pressure that can lead to knee pain.
• Standing calf stretch: lengthens the calves, which play a crucial role in supporting the knee, reducing strain during running.

Yoga for runners routine for beginners

If you’re new to yoga and running, this beginner-friendly routine helps build flexibility and strength in a safe, approachable way:

Mountain pose

Promotes balance and posture alignment, giving runners a solid foundation to build strength and stability.

Forward fold

Stretches the back, hamstrings, and calves, providing a gentle introduction to yoga that enhances flexibility and range of motion.

Child’s pose

Relaxes the lower back and shoulders, perfect for beginners looking for a restorative pose that calms both body and mind.

Low lunge with twist

Opens up the hips while engaging the core, helping beginners build flexibility and strength gradually.

Bridge pose

Strengthens the glutes and stretches the hip flexors, preparing new runners for longer distances by building stability.

Where to find more yoga exercises for runners

If you’re ready to deepen your practice and discover more yoga exercises tailored for runners, BeFit Running offers personalized plans that combine the power of running and yoga. Our approach not only focuses on building flexibility and strength but also incorporates the mindfulness aspect of yoga—helping you connect with your breath, stay present, and run with a clear and focused mind.

Whether you’re looking to improve flexibility, boost performance, or enhance recovery, our membership has everything you need to take your running to the next level. As part of our offerings, we have a certified yoga coach, Paulina, who leads a weekly class specifically designed for runners. Her expertise ensures you get the most out of your yoga practice, targeting the areas runners need most.

Imagine every run feeling balanced and powerful, as you align your body and mind, making each stride purposeful. With the right guidance, yoga can become your tool for not just physical strength, but for finding mental clarity and resilience, too. Join us and transform your running journey holistically—because when you connect with your breath and body, the road ahead becomes limitless.