Another month, another monthly workout round up! This month we are bringing you 6 yoga and stretching workouts for runners. Last month we offered dynamic stretches to do before your run – so it only makes sense that we know give you some post-run stretches.
I have a confession to make. While I am diligent about my dynamic stretches, core work, strength training, diet, and all of those things that directly impact running… I neglect yoga and stretching – not because I don’t see the value in it, but because I just get lazy about it. The only bits of stretching I get are those from Pilates and from the 1-3 times per week I utilize my foam roller.
Somewhere in the many photos from the Rise.Run.Retreat, there’s even a picture of everyone doing savasana – and I am as stiff as a board. I think I’ve said multiple times over the past year that I should do yoga…but I can count on one hand how many times I have actually done it.
We all have our areas where we can stand to improve – and stretching is mine. After all, post run stretching offers numerous benefits, including better flexibility and mobility, decreased risk of injury, and less soreness after hard runs.
That all said, these few stretches are the ones I find most effective – and only take a few minutes of your time. Throughout the week, these are few stretches I do include – whether in my Pilates routine or quickly after a run.
Spine Stretch Forward: I love this stretch for my tight hamstrings! Sit on the floor with your feet flexed and your legs extended in front of you, hip width or slighly wider apart (if you are using a mat, align your feet with the outside edges of the mat). Sit up straight and extend your arms directly out in front of you. Inhale and fold forward toward the floor, sliding your hands out along the floor. Exhale and continue to lengthen your spine forward and reach toward your toes. Hold for an inhale and exhale, and then on the next inhale slowly sit back up. Repeat for 3-5 stretches. (See a video demo here.)
Standing Forward Fold: Stand up straight with your feet slightly apart. Bend at your hips and reach for your toes. You can rest your hands on the ground or let them hang down if you cannot touch your toes.
Child’s Pose: Come into a kneeling position with your butt on your feet. Keep your toes together and open your knees to hip width apart. Lean forward and rest your body on your thighs and your forehead on the floor. You can either reach your arms out in front of you or rest them by your sides. Spend at least 5 deep breaths in this pose.
Legs Up Against the Wall: I include this stretch after my long runs each week and instruct my athletes to do the same. Lie on the floor, with your butt near the edge of a wall, and prop your legs straight up against the wall. Lie there for 5-10 minutes.
Thankfully, with these monthly workout round ups you get six workouts, and I promise you that these ladies know their stretching and yoga – so here’s five more yoga and stretching routines for runners! (I should try these as well!).
Nellie from Brooklyn Active Mama:
Angela from Happy Fit Mama:
You can find the past monthly workout round ups here:
5 Dynamic Stretches for Runners
6 Core Workouts for Runners
6 Speed Workouts for Runners
6 Hill Workouts for Runners
6 Injury Prevent Workouts for Runners
6 Upper Body Workouts for Runners
6 Two a Day Workouts for Runners
6 Indoor Workouts for Runners
What are your favorite yoga or stretching poses?
What part of training do you skimp on?