Running and yoga may not seem like they go hand in hand, but athletes can significantly benefit from adopting a yoga practice. The hard pavement can be harsh on the body and your muscles might tighten before or after a run, causing aches and injuries that could sideline you for weeks or months. If you’ve ever felt a sharp, shooting pain when you begin running, it could mean you haven’t prepared your body well enough.

Fortunately, yoga sequences can keep you limber before hitting the trail. Of course, you might wonder what yoga for runners is and how you can start practicing or offering this as a side gig. There are several ways to carry exercise physiology into a relaxing yoga experience.

The Benefits of Yoga for Runners

Athletes will notice the benefits of yoga almost as soon as they start their practice. Studies have shown stress correlates with a higher injury rate in sports, so your ability to relax the body and mind makes a difference.

Many different Yoga poses help runners build muscle strength and increase flexibility, preventing straining and tears. Blood flow plays a role in this — you can improve circulation and your range of motion when you do yoga. Of course, staying hydrated also helps. Blood is made of 50% water, so keeping a water bottle on you will remind you to drink throughout the day.

Additionally, some doctors prescribe yoga as part of pain management. For instance, breath work calms the sympathetic nervous system — also known as the fight or flight response. Individuals with chronic pain are often in a constant state of bodily stress. However, yoga helps you activate the parasympathetic nervous system to counter this response and relax.

6 Most Effective Yoga Movements For Runners

Although running is an excellent cardio exercise for the heart, yoga can easily be added in your routine. Here are the five most effective yoga positions for runners.

1. Downward-Facing Dog

Runners can stretch the backs of their legs and reduce tension when diving into the downward-facing dog. Start with your hands and feet shoulder-length apart on the ground. Straighten your arms and legs, pushing your butt backward and flattening the spine. Allow your head to drop and take a few deep breaths before slowly moving into the next pose. 

2. Reverse Warrior

The reverse warrior pose is an excellent movement to follow a downward-facing dog — lift one leg all the way up and draw it forward between both hands on the ground. Turn the other foot so it’s on a 90° angle.

Stand up and balance yourself with your arms stretched away from each other, then lean back, allowing the hand in the back to rest on your leg with the front arm stretching up toward the sky. The reverse warrior post works the leg muscles and allows you to stretch the side of the body.

3. Runner’s Lunge

Runners should be familiar with the lunge position — a movement they should already use in their warm-up and post-run cool-down. Facing toward the front of the mat with your hips square, take a step forward with one leg. Bend the front knee, stretching the other leg straight behind you and hold the position. You can modify this movement if needed.

The runner’s lunge is particularly beneficial for lower back pain and hip loosening. Sciatic pain usually derives from a compressed or pinched sciatic nerve — the longest nerve in your body — while lunging can alleviate nerve pressure.

4. Chair Pose

Yoga for runners doesn’t need to include handstands and pretzel twists to be effective — a simple chair pose can give you the flexibility your body needs to prevent pain and injury. The chair pose is a squatting movement that engages the core muscles, shoulders, upper back, glutes, hamstrings and calves in one swoop.

Stand straight on the mat with your feet shoulder-length apart and lift your arms so they reach parallel along the ear with your palms facing inward. Then, bend the knees and take a few breaths.

5. Garland Pose

The garland pose — also known as Malasana — is another excellent yoga technique for runners. Squat with your feet about the same distance apart as your hips. On an exhale, bring your chest forward between the thighs.

Allow your elbows the rest against the inner thighs, tightening the knees into the elbows. While some people prefer rocking in this position to improve ankle strength, you should avoid doing so in case of an injury to your knees or back.

Incorporate Yoga Into Your Student’s Running Program

The last thing anyone wants is for a running-related injury — that’s why incorporating yoga into your running routine is a good idea to improve your mobility and prevent bodily damage. If you’re an avid runner, consider starting a yoga for runners practice to enhance your runs.