70 Warmup Excercises and Yoga Stretches for Runners (Pics)www.runnersworld.com
Running is not just a sport; it’s a way of life for many. Whether you’re a seasoned marathoner or just starting your running journey, taking care of your body and optimizing your running experience is crucial.
This post list is your one-stop guide to achieving peak running performance and maintaining a healthy, injury-free lifestyle.
Pre & Post Run Exceries and Yoga Stretches
Anjaneyasana: Runner’s Lunge
Trikonasana: Triangle Pose
Ustrasana: Camel Pose
Marichyasana: Seated Twist
Ado Mukha Svanasana: Downward-Facing Dog
Yoga can strengthen particular muscle groups that may get neglected when you run.
It also helps to increase the range of motion—something many runners may need to work on.
Learning to breathe mindfully in the studio may also help you on a run.
The mental benefits of yoga can help you stay focused when things get challenging.
You can add yoga to your routine in a couple of different ways.
1. Exercises for Runners: Explore a curated collection of exercises specifically tailored to benefit runners. From strength training to core exercises, these workouts will help you build endurance, increase speed, and reduce the risk of running-related injuries.
2. Stretches for Flexibility: Flexibility is the key to maintaining proper running form and preventing muscle tightness. Learn a series of dynamic and static stretches designed to keep your muscles supple, enhance your range of motion, and improve your recovery.
Runners can improve their racing and stay healthy by protecting, stretching, and cross-training with yoga.
Yoga for Trail Running
Stretches hamstrings and thighs
Expands chest and lungs
Improves balance and posture
Crescent Lunge Twist
Squat & Curl
Supine Figure Four
Your Form May Need an Adjustment
It Can Be Difficult to Quiet Your Competitive Side
Breathing May Be a Challenge
Smart Practice Can Make You an Even Better Runner
From steeplechasers to ultramarathoners, these athletes make time on the mat a priority.
“Sometimes as a professional athlete, you need to do things you don’t like as much in order to continue doing the things you love.”
3. Pre-Run Warm-Up Routine: Before lacing up those running shoes, discover a comprehensive warm-up routine that primes your body for optimal performance. A well-planned warm-up helps prevent injuries, increases blood flow, and mentally prepares you for your run.
4. Yoga for Runners: Yoga and running go hand in hand. Explore a range of yoga poses and flows that target common areas of concern for runners, such as tight hamstrings, sore hips, and lower back pain. Incorporating yoga into your routine can boost flexibility, balance, and mental focus.
5. Post-Run Recovery Strategies: Recovery is just as important as the run itself. Learn about effective post-run recovery techniques, including foam rolling, self-massage, and nutrition tips to aid in muscle repair and reduce soreness.
Increase your flexibility.
Strengthen your core.
Improve your posture.
Master your breathing.
Get a goodnights sleep.
Downward Facing Dog
Relaxed Down Dog
Rotated Side Angle Prayer
Wide-Legged Forward Bend C
Intense Side Stretch
Kneeling Hip Flexor Stretch Against a Wall
Seated Spinal Twist
Lying Spinal Twist
When you get back from a tough, sweaty run that completely kicks your ass, the last thing you feel like doing is putting in any extra physical effort. You
Other than regularly pounding the pavement, yoga is one of the best things runners can do to improve. Here’s more on the benefits of yoga for runners
Yoga builds strength
Yoga can make you faster
Yoga improves endurance
Yoga helps prevent injuries
Yoga strengthens your mental muscles
You may not know it, but yoga and running go hand-in-hand. Here are some yoga poses guaranteed to keep you on your feet and reduce injury.
3. BODYWEIGHT EXERCISE
The ultimate recovery yoga routine for runners!
Kneeling Quad Stretch
These restorative yoga poses are the perfect addition to your post run routine to enhance recovery.
A simple yoga routine has many benefits for runners. It loosens tight spots, strengthens weak spots, and makes you less injury-prone.
1. Tai chi
3. Light resistance training
4. Hip and core activation exercises
6. Self-myofascial release
8. Steady-state walking or running
9. Steady-state cycling
Rest days don’t have to be totally inactive. Try some of these active recovery methods to keep moving and help your body recover even better.
13 best recovery stretches for runners to help you recover post run or race
2. Calf Press
3. Reclined Hero
4. Windshield Wipers
5. Figure 4
7. Reclined Hammy Time
9. Standing Straddle Forward Fold With Internal Rotation
10. Armpit Space
11. Chest Expansion
12: Around Town
13. Legs up the Wall With Strap
- Drink it in
- Re-fuel feast
- Gentle exercise the day after
- Look after your feet
- Soak in a warm bath
- Book a massage
- 1. The Deadlift
- 2. The Squats
- 3. The Push-up
- 4. Overhead Lunge
- 5. The Chin-up
- 6. Kettlebell Swing
- 7. Front Squat to Push Press
Running is a great way to stay in shape and reduce stress. But it can put you at risk for decreased flexibility, sore muscles and tight hips.
Gain strength and flexibility—and improve your running—with these simple Pilates moves you can do without any weights or equipment. All you need is your body.
19. #10 Essential Yoga Poses And Stretches For Runners: Strength-building, Improves Flexibility, Recover www.roadrunnersports.com
20. Simple Pilates Moves For Runners | Complement And Strengthen Your Routine www.self.com
Increased Running Efficiency
Improved Endurance and Reduced Fatigue
Reduced Risk of Injury
Endurance Strength Training
1. Barbell Squat
2. Box jump
3. Dumbbell Power Clean
4. Kettlebell Suitcase Deadlift
5. Walking Lunge
6. Knee Tuck Jump
Strength training plays a key role in your development as a runner, helping build muscle so your body can handle stress. And the stronger you are, the
1. Goblet Squat
2. Single-Leg Deadlifts
3. Monster Walks
4. Hip Bridges
5. Bulgarian Split Squats
If you want to run long, fast, and strong, you need to do more than just run. These strength training exercises for runners will help you supercharge your legs with strength.
1. 45-degree dumbbell arch row
2. Dumbbell push press
3. Runner push
4. Lat pull-down
5. Good morning
Runners should do these 5 upper-body moves once a week to add more power to their strides and efficiency to their form, according to a run coach.
Strength work is the backbone of great endurance training. These running-specific exercises will help you build strength, agility and explosiveness.
1. TRX HAMSTRING CURL
2. TRX HAMSTRING RUNNER
3. TRX SQUAT TO ROW
4. FORWARD LUNGE WITH HIP FLEXOR STRETCH
5. SIDE-TO-SIDE LUNGE
6. CROSSING BALANCE LUNGE
8. TORSO ROTATION
9. PRONE ABDUCTION ON HANDS
10. SINGLE-ARM ROW
Want to run faster and farther than ever? We’ve got just the thing for you. When added to your training routine, exercises with the TRX Suspension Trainer can build strength, boost power and increase flexibility.
Medicine ball or bodyweight circuits
Getting that six-pack has the added benefit of making you a faster, more efficient runner. Here are the exercises you need to have your strongest core ever.
A stable core can greatly benefit your running. Building stability in your core helps to improve your running posture so you can navigate trails more …
PILATES ON A MEGAFORMER
Plyometrics for trail running – Top 5 exercises – Ultra Marathon Training Articles – Base Training, Diet, Distance, Cadence and Cross Training to help you be a better Ultra Runner.
The hips stabilize each leg during the stance phase of the running gait, so strength in this area is vital to avoid injuries.
Side Leg Raises
Stretching, strengthening and exercising your hip flexors are just as important as exercising other muscles in your body. Strengthen and loosen your hips with these easy tips.
Mobility: hip rotations
Strength: resistance band hip flexion and hold
Flexibility: 90/90 stretch
Use these hip exercises for runners to strengthen, stretch and mobilise the psoas and hip flexors for pain-free, faster running.
Do your knees hurt when you sit for too long, use the stairs, or go for a jog? If so, you might be one of the many people suffering from patellofemoral pain syndrome. Try out these 6 patellofemoral pain syndrome and runner’s knee exercises for treatment
Doctors believe that knee problems are a direct result of weak hip, thigh and leg muscles. By strengthening the muscles in the lower body, you will correct some of the biomechanical imbalances that are causing stress and pain in your knee
Warmup: All Fours Belly Lift
Warmup: 90-90 Hip Lift
Day One: Deadlift
Day One: Ball Leg Curls
Day Two: Single-Leg Deadlift
Day Two: Nordic Hamstrings
Think you have tight hamstrings? It might not be your flexibility that is to blame. You might need to work on pelvic positioning, which can be achieved by strengthening your muscles.
The Simple Hamstring Stretch
The Hurdler Hamstring Stretch
Standing Hamstring Stretch (Both Legs at Once)
Standing Hamstring Stretch (One Leg at a Time)
The Runner’s Hamstring and Calf Stretch
The Towel Hamstring Stretch
Simple physical therapy hamstring stretches that can help improve your overall flexibility. See how to do seated and standing hamstring stretches.
Tight hamstrings are common in runners and can hold you back from achieving your goals. Here, 10 expert tips on how to relieve tightness in your hamstrings.
39. 30-minute Indoor Circuit Workout For Runners: Boost Your Heart Rate, Sculpt Your Body www.runnersblueprint.com
40. Circuit Training For Runners | Speed, Marathon And For Beginners www.runandbecome.com
Dumbbell Floor Press
TRX Low Row
Alternating Bent-Over Row
Side Plank With Leg Lift
Running and strength coach Mary Johnson recommends the following arm circuit for runners to incorporate into their training.
On an empty stomach? Intense intervals? Relaxed jogs? Learn how to burn fat while running!
But logging more miles may not be the best way when weight loss is your ultimate goal.
Runner’s knee is common, frustrating and seemingly mysterious. Typically the knee isn’t the culprit. Here are ways to help relieve the pain.
Warming up with stretches can help loosen your muscles and tendons. You’ll also help your performance and lower your risk for knee injuries.
These 10 lower body stretches for runners are essential in your post run routine This recovery stretching routine is key to preventing common running injuries like plantar fasciitis, shin splits, tight hips and IT Band. Completing these amazing stretches
My ankles are not strong. I always roll them when I run and play sports. They feel wobbly. Can you give me some strength exercises for them?
Quad + Piriformis Walk
Leg Crossover + Scorpion
Sure, you could just run easy for your first mile, but this routine has a way bigger payoff.
For runners, food is more than simple nutrition — food is fuel. What and when should you eat before, during and after your runs? What should you drink and how much? When you are training for a long race — 10K or more — you are going to have to change how
The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness.
2. Orange Or Orange Juice
5. Lean Beef
8. Whole Grain Cereals, Bread, And Pasta
9. Sweet Potatoes
11. Cherry Juice
12. Low Fat Yogurt/Skim Milk
Whether you’re taking on a 10k or marathon this year, get your training diet spot on with our nutrition plans that you can tweak and build on to help you reach your goals
3. Sweet Potatoes
4. Whole-Grain Cereal With Protein
6. Canned Black Beans
7. Mixed Salad Greens
9. Whole-Grain Bread
10. Frozen Stir-Fry Vegetables
11. Whole-Grain Pasta
13. Frozen Mixed Berries
14. Dark Chocolate
6. Granola Bars After You Run
7. Greek Yogurt
8. Cottage Cheese
12. Chicken Breast
During Your Run
13. Sports Drinks
14. Chewy Candy
15. Dried Fruit
Carbs for pre-workout, protein for post-workout, and sugar for mid-run fuel!
Other breakfast cereals
Lean meat and fish
Fruit and vegetables
Try these 8 exercises to strengthen your ankles, boost your proprioception, and prevent injuries and keep the lower body healthy and functional.
Become a faster runner by developing the muscles in your ankles and feet with these four exercises.
59. 8 Ankle Strengthening Exercises To Prevent Injury: No Weak And Wobbly Ankles www.menshealth.com
60. Best Exercises To Strengthen Ankles: Runners Key Role In Achieving Peak Endurance www.active.com
Five calf stretches to try to loosen up your legs and improve flexibility.
61. 8 Essential Foot Strengthening Exercises For Runners: Boost Your Running Speed, Power, And Mobility www.runnersblueprint.com
62. 5 Essential Calf Stretches For Runners: Long-term Solution To Say No To Pain www.self.com
#5 of the best ways to loosen tight calves from running outside or in the gym.
Don’t skip these calf stretches – they will help you ease the tight, nagging feeling in your calf muscles to gear you up for the next run.
63. 5 Best Calf Stretches For Runners: Prevent Nasty Niggles, Its Worth It www.womenshealthmag.com
64. 5 Calf Stretches Runners Should Try: Reduce Pain, Tightness, Instability, And Prevent Injury www.shape.com.sg
Five best cross-training workouts for runners, including how to optimize your week of training for the best recovery and results.
65. Very Essential Cross-training Workouts For Runners: Make You Faster And More Efficient www.shape.com
66. Cross-training Workout For Runners: Strengthen Your Muscles, Improve Your Speed www.youtube.com
When the summer temperatures soar, our sweat glands kick into high gear. Proper hydration is key to stay out of the danger zone.
Before your next sweltering run, make these small changes to avoid being sidelined.
Yoga has been shown to be a great form of cross-training for runners. But which one do you choose? Learn about each type of yoga for runners.
69. Yoga Sequence Runners: Hip Openers, Hamstring Stretches, Quad And Glute Toners www.womensrunning.com
70. 7 Common Types Of Yoga For Runners: Assists In Flexibility, Mobility And Strength runnerclick.com