Stretching after a run or any cross training workout is essential. It’s not always what we want to do after a run, but it’s a must. It will help with your flexibility (which will then help with your running form) and it will keep those nagging injuries away that are result of chronic tightness in the muscles.
This is where yoga comes it. This yoga sequence will stretch all the areas you need post run in just 5 poses that are easy to remember. So much more fun then just “stretching” 🙂 Enjoy and let me know what you think!
Make sure you hold each pose for 10 to 20 breaths which is around 1 to 2 minutes. You can also add core work into the mix as well. I’ve added a note below of where you could add it in.
1. Low lunge (hips)
Keep the back toes tucked under to also stretch out your back quad. You can add a side bend to get deeper into the hip flexor and stretch out the side body.
2. Quad Stretch (quads)
Feel free to place a block under the hand on the floor and also a block or towel under the back knee. If you’re still not able to grab your foot you can use a strap.
3. Half Split (hamstrings)
Make sure to keep your hips lifted so they’re in line with your back knee. This might require you to walk the front foot a little farther forward. Keep front foot flexed and maybe even grab front foot if you like to also feel a stretch in your calf.
4. Lizard lunge (hips)
Make sure both hands are inside of the foot and the knee is over your ankle. Drop the hips forward and slide your back knee back a couple inches. If this comes easy to you, bring your forearms down on blocks or to the floor.
Option to add forearm plank here 🙂
Hold for 30 seconds to 1 minute. Make sure hips are lifted so they’re in line with your shoulders. Engage quads, let your tail bone drop and engage your lower belly.
5. Childs Pose
Feet come together and knees come all the way to the edges of your mat. Feel free to place a block or pillow under your hips if you’re having a hard time having them lower to the ground.
REPEAT OTHER SIDE