6 Yoga and Stretching Routines for Runners

Stretching is essential for runners to help avoid injury and stay loose. Even if you’re not accustomed to yoga and have never attended a class, many of these moves will be beneficial.

I always incorporate both dynamic stretching prior to a run and 5-10 minutes of stretching immediately post-run. Here’s the run-down of what I do after a run:

I like to call it the “front porch” routine, since I use the steps of my front porch when I come home from every run. I do all my stretching before I even go inside, because once I step in the door I am MOM.

Repeat each stretch on both sides and hold for 20-30 seconds.

1. Dynamic Hip Stretch: with one foot on the 4th step, in a lunge position. I slightly rotate the toe of my leg that is still on the ground inward-this helps maximize the stretch. Then I push forward towards the stairs, stretching the front of the hip and the hip flexor. I stretch both sides, then rotate my foot on the step out so that my knee bends out getting a slightly different stretch.
2. Hamstring Stretch: I put one leg up on the stairs so that my foot is flexed an day leg is parallel to the ground I bend forward over the outstretched leg to the left, middle and right. Then I “wag” the foot back and forth as I stretch forward.
3. Calf Stretch: Standing on the edge of stair, extend heels below toes stretching the calf.
4. Lunge Stretch Sequence: Lunge forward to stretch the front of the hip, allowing your heel to come of the ground. Hold for 20 seconds. Then lower heel to the ground and stretch through heel, hold for 20 seconds. Then fold at the hips over straightened front leg and hold again for 20 seconds.

These six routines will keep you limber and ready to run.

Check out Nellie’s post on Yoga Stretches.

Here’s Laura’s post on post-run stretches. 

Here’s Allie’s post

Here are Carly’s suggestion for great yoga moves.

Do you stretch after your run? If you do what are your favorite moves to incorporate?

-Sarah

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