Here are the four best yoga stretches for runners that will help limber you up and make the most of your time. You don’t have to do yoga for hours to reap the benefits. Being selective in the postures you do will give you the most bang for your buck. The best part--You only need 7 minutes!
Here are the four best yoga stretches for runners that will help limber you up and make the most of your time. You don’t have to do yoga for hours to reap the benefits.
Being selective in the postures you do will give you the most bang for your buck. Not only will you be targeting all those typical runner tight spots, but you’ll also be doing it in less time.
Ideally, you’ll want to do each pose for one minute per side. That’s a total of 7 minutes! Who doesn’t have 7 minutes?!
Surely you have 7 minutes to dedicate to injury prevention. As a runner, you know how important stretching is to keep you feeling good and injury free. We all know we should stretch more. Make time for it a couple times a week.
With a sequence that’s only 7 minutes long, there’s no excuse not to do it!
Disclaimer: Although I am a physical therapist and certified yoga teacher by profession, I am not YOUR physical therapist or yoga teacher. This article is for informational and educational purposes only, does not constitute medical advice and does not establish any kind of therapist-patient or teacher-student relationship with me. I am not liable or responsible for any damages resulting from or related to your use of this information.
The four best yoga stretches for runners to target runners’ tight spots are outlined and described below.
Downward facing dog will help stretch out tight calves, Achilles tendons (for more targeted Achilles work, see this article) and even glutes.
Pigeon pose will help stretch out runners’ notoriously tight glutes and piriformis.
3. If this pose is not doable for you yet, perform modified pigeon which is also known as the figure 4 piriformis stretch: lie on your back and cross your right ankle over you left knee. Reach behind your left thigh and pull your legs toward your abdomen. Repeat on the other side. Perform this modification until you have enough flexibilty for regular pigeon pose.
A spinal twist with the top leg out straight as shown above will help stretch the ITB (iliotibial band) as well as the glutes. It will also help with spinal rotation, which is integral to good running gait.
Lunge stretches help to increase flexibility in the hip flexors and even the quads
You can do this! Four extremely simple yet effective yoga stretches that you can do anywhere, any time and get it done quickly. There are lots of variations, depending on your level of flexibility and comfort.
These are the four best yoga stretches for runners. Do them regularly and you’ll help keep injuries at bay.