5 Helpful Yoga Poses and Stretches for Runners
Yoga can loosen tight tendons and ligaments, strengthen weak muscle
groups, and help you become a better, less injury-prone runner. Many
runners enjoy yoga and intentional stretching to improve their
flexibility, range of motion, and muscular strength. If you are a runner
who’s new to yoga, here are five yoga poses and stretches to help you
run more effectively in your favorite pair of wide toe box shoes.
Downward Dog
Downward dog is a full-body stretch that targets your hamstrings, calves, and foot arches. To try this pose, start on all fours in a table-top position. Keep your shoulders directly over your wrists and your knees under your hips.
Spread your fingers and press into your palms while tucking your toes and lifting your knees off the floor. Gently raise your hips to bring your body into an inverted V and breathe deeply for 10 breaths as you try to sink your heels toward your mat.
Low Lunge
A low lunge stretches your hip flexor muscles while strengthening your hamstrings and quads. To pair this pose with a downward dog pose, step one foot forward between your hands from the inverted V. Keep your opposite foot in the same position and sink into the lunge.
You can keep your hands on the ground to assist with balance, or you can lift up into a more vertical posture with your arms reaching above your head. Drop your tailbone toward the floor and look up. Hold the lunge for 10 breaths, release back to downward dog, and then repeat your other leg.
Reclined Pigeon
The reclined pigeon pose helps you release tension and tightness in your hips. It’s an excellent yoga pose to add to your stretching routine after a long run in your running shoes with wide toe box. Start on your back with your knees bent and feet on the floor hip-distance apart. Then, cross your left ankle over your right thigh.
Reach one arm through the space between your legs and your other arm around the outside of your thigh. Then, clasp your hands below your right knee and flex your feet back toward your knees. If your head comes off the mat during this stretch, you can place a pillow behind it. Hold for 10 breaths before repeating with your other leg.
Reclined Spinal Twist
This next highly recommended yoga pose for runners relaxes your lower
back and also stretches your glute muscles. To complete this pose, start
in the same position as you did for reclined pigeon: knees bent and
feet on the floor. Then, extend both arms out to your sides.
From there, you have many options to complete a spinal twist. For a
simple twist, lift your feet off the ground, keeping your knees bent,
and slowly lower your knees to each side while turning your head in the
opposite direction. Take time to breathe deeply and hold the pose before
twisting to the other side.
Legs Up the Wall
Finally, legs up the wall pose is an excellent way to relieve tension
in your legs, feet, and back while also stretching your hamstrings and
glutes. Lie on your back and move your hips as close to the base of a
wall as possible. Then, straighten your legs out, extending them
vertically up the wall. Enjoy this stretch for up to 10 minutes.
About Topo Athletic
From the very beginning, Topo Athletic has had one goal: to make running shoes you can count on day after day. Every pair of Topo Athletic shoes is designed with the brand’s signature roomy toe box, secure midfoot and heel, and low heel to toe drop. These features let your toes splay out in their natural position for optimized comfort and performance as you move through the gait cycle. Whether you enjoy running on city streets, on trails, or along a path at your favorite local park, lace up a pair of athletic shoes with wide toe box from Topo Athletic. Check out their entire selection to embrace the journey with performance footwear that’s built to help you always stride for more.
Find the running shoes you’ll love to run in at https://www.topoathletic.com/
