Benefits of Yoga for Runners (And 4 Poses You Should Try)
Running is a great exercise in and of itself, but the repeated impact can be tough on your muscles and joints. Whether you’re just starting out or a road warrior, there are benefits to incorporating yoga into your run training. If you don’t have time for a long class, even just a 10-minute flow or stretch is a great way to start out. You can always add more yoga into the mix, and if you keep up with it for two days a week, you’ll start feel a difference in your runs.
Benefits of Yoga for Runners
Injury prevention: Yoga can help prevent injuries by improving your flexibility, mobility, and balance. Certain poses are great for post-run recovery, especially hip openers, twists, and upper body stretches.
Breath control: This practice can also help maintain your control of your breath, which is an important part of running. Breathing through discomfort and keeping a steady rhythm with each inhale and exhale ensures focus when you’re logging those miles.
Better mental focus: Think of running as a moving meditation, and you'll see why a yoga foundation is ideal for running. Yoga is a way to harness mental clarity and focus, which is a skill you can bring to your runs when you start to lose motivation or hit a wall.
Improved strength: You should consider practicing yoga to reach new milestones with time and distance. Cross-training with yoga is a way to stay active even on recovery days. Also, running isn’t just a lower-body workout. When you engage your upper body, back, and chest, these can get you more propulsion, help with your running posture, and create a more even stride.
Take Calvin Corzine’s Yoga for Runners class, a 30-minute stretch session to combat any soreness or tightness — or keep scrolling for four yoga poses to relieve your tension after (or before!) your next run.
Yoga Poses for Runners
Half Splits
Get into a Tabletop position with your knees stacked under your hips and your hands under your shoulders.
Step your left leg between your hands and straighten your leg to feel a stretch in your hamstrings. If you have a slight bend in your knee, that’s okay.
Lean forward so that your chest is facing your shin and flex your toes toward your face.
Stay in the position for 10 seconds, then switch legs.
Muscles targeted: Hamstrings, calves, knees, hips
2. Extended Triangle Pose
Start in a wide stance with your hands on your hips. Point right foot out to the right and bring your left toes in at a 45-degree angle. There should be little to no bend in your knees.
Reach your right arm out to the right and place your right hand down on a block, your front shin, or the floor.
Extend your left arm straight in the air and look up toward your fingers.
Muscles targeted: Quads, hamstrings, hips, chest
3. Skandasana (Side Lunge)
Start in a wide-legged stance with your toes pointing forward.
Slightly bend and shift your weight into your right leg.
Hinge at your hip so that your chest is pointing down and your back is level.
Extend both arms to each side or place your hands on blocks or the floor in front of you.
Shift your weight into the other leg as the other one straightens.
Muscles targeted: Back, hamstrings, inner thighs
4. Figure 4 Stretch
Stand with your feet close together.
Slightly bend your knees and hinge forward.
Lift your left leg and rest your ankle on your standing leg.
Keep your foot flexed and extend your arms straight in front of you or place them down on blocks or the floor.
Hold for 10 seconds, then switch your legs.
Want to try our yoga classes for free, or start running with a guided running program? Get full access to Alo Moves and our expert fitness instructors with a free two-week trial.