Incorporating a few post-run yoga poses each week is a great way to enhance your training and keep your body strong and healthy.
No matter how much we try to deny it, the repetitive act of running can place a great deal of stress on our muscles and joints. However, balancing running with simple recovery measures and yoga stretches is a simple way to prevent injuries.
As we continue to increase our mileage, train for new PRs and conquer new goals, our bodies need time to recover each week. And while completing a few stretches on your rest day may be a great place to start, it’s important to include some recovery measures after every single run – even on easy days.
Such as a simple yoga sequence designed for runners.
These 6 post-run yoga poses create the perfect daily sequence for runners. Each pose is fairly simple and straightforward, allowing those of us who struggle with flexibility to feel comfortable and still reap the benefits.
Just 5-10 minutes post-run is all it takes to complete this entire yoga sequence. Whether you’re finishing up a long run, speed workout or some easy miles, these post-run yoga poses are the perfect way to relax, recover and prevent soreness each week.
6 Post-Run Yoga Poses for Runners
This post-run yoga pose is an excellent way to relieve any tension and tightness throughout the back of your body. Bend forward and reach down to the floor with your hands while walking your feet back to form and upside-down V position.
Hold for 5 – 10 full breaths, adjusting your angle as necessary until you feel the stretch in the backs of your calves and hamstrings.
Your hips, IT band, and quads will all benefit from this post-run yoga pose. While seated on the floor, bend one leg and bring your shin in towards your body. Swing the opposite leg straight back behind you and lean forward as far as comfortable.
Hold for 5 – 10 breaths, moving closer towards the floor with each breath. You should feel this stretch in your hips and thighs. Once you are finished, repeat on the opposite side.
This post-run yoga pose is a great way to relieve tension and tightness in your hips, which is a common source of pain for runners. Step one foot out in front of the other and bring your back knee down to the floor. Extend your back leg straight behind you and lean into the lunge on your front leg.
Hold for 5 – 10 breaths, and accentuate the stretch by bringing your arms up above your head and leaning back slightly. Once you are finished, repeat on the opposite side.
Your hamstrings and calves will benefit from the stretch in this simple yoga pose. From a kneeling position, slide one foot out in front of you until your leg is completely straight, forming an angle above the floor. Lean back with your hips while dropping your chest down to reach your hands towards your shin.
Hold for 5 – 10 breaths, moving your hands further down your shin with each breath as your muscles relax. Once you are finished, complete on the opposite side.
Seated Foot Stretch (Toes Pose)
This post-run yoga pose is a great way to relieve tension throughout your lower legs, especially in your feet and shins. In a kneeling position, sit back on your heels while your toes remain on the floor.
Hold for 10 breaths, and continue to relax as you feel an intense stretch in the bottoms of your feet. If the stretch becomes too intense, rise up for a few seconds before continuing.
Legs Up the Wall
Your entire body will benefit from this relaxing yoga pose, making it the perfect way to end your post-run sequence. Slide towards a wall and lift both legs up above your head to rest against the wall. Move your hips towards the wall until your body forms a 90 degree angle. Extend your arms straight out from your sides and relax.
Hold for 10 breaths or more, and enjoy the relaxation as you help reduce lactic acid build up during this pose.
This simple yoga sequence is the ultimate way to recover post-run. Each yoga pose helps relieve tension and tightness in multiple muscles at once, providing you with a power-packed recovery session in very little time.
While it may be tempting to skip the post-run stretch, these 5 minutes are crucial for maintaining a healthy, strong body and avoiding injuries. As your training progresses, don’t forget to treat your body right with adequate recovery.
Enjoy these 6 post-run yoga poses after each and every training run!
>>Check out Yoga Tonic to find 5-60 minute yoga routines designed specifically for runners!
More post-run recovery sequences:
- 20 Minute Recovery Yoga Routine for Runners
- 8 Crucial Foam Rolling Exercises for Runners
- 15 Essential Post-Run Stretches for Runners