70 Warmup Excercises and Yoga Stretches for Runners (Pics)


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

1. Yoga For Runners: Yoga Poses And Practices For Running www.yogajournal.com
2. Yoga For Runners | Corepower Yoga www.corepoweryoga.com

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 stretches

After run


Yoga primer

Yoga for Trail Running

Stretches hamstrings and thighs

Expands chest and lungs

Improves balance and posture

Crescent Lunge Twist

Chair Pose

Warrior III

Forward Fold

Squat & Curl

High Plank

Supine Figure Four

Half Splits

3. Yoga For Runners To Get Relief From Aches www.bodybuilding.com
4. Real Benefits Of Yoga For Runners www.self.com

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.

5. Yoga Poses And Stretches For Runners Learn From Instructors www.runnersworld.com
6. Yoga For Runners To Improve Your Performance www.runnersworld.com


Increase your flexibility.

Strengthen your core.

Improve your posture.

Master your breathing.

Get a goodnights sleep.


Downward Facing Dog

Relaxed Down Dog




Warrior 1

Rotated Side Angle Prayer

Reverse Warrior

Wide-Legged Forward Bend C

Intense Side Stretch


Kneeling Hip Flexor Stretch Against a Wall

Wide Squat

Open Lizard


Seated Spinal Twist

Half Wheel


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

7. Benefits/ways Yoga Can Help You Runners adriennelondon.com
8. Great Yoga Poses To Help Runners: Stretches Which Are Worth Trying www.popsugar.com

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.

9. Yoga For Runners: To Prevent Injuries And For A Better Run www.besthealthmag.ca
10. #12 Post-run Yoga Poses To Help You With Speed Recovery www.womensrunning.com





5. JOG


The ultimate recovery yoga routine for runners!

Downward Dog


Half Split


Low Lunge

Forward Fold

Toes Pose

Kneeling Quad Stretch

These restorative yoga poses are the perfect addition to your post run routine to enhance recovery.

11. Faster Recovery Options For Runners | Exercises And Yoga blog.mapmyrun.com
12. 20 Mins Pretty Impressive Recovery Yoga Routine: Inhale And Exhale runninforsweets.com

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

2. Yoga

3. Light resistance training

4. Hip and core activation exercises

5. Crawling

6. Self-myofascial release

7. Swimming

8. Steady-state walking or running

9. Steady-state cycling

10. Hiking

11. Rollerblading

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. Yoga Poses For Runners: Prevent Injuries And Increase Your Strength www.runnersworld.com
14. Best Relaxing Activities And Exercises For Runners: Recovery Day Ideas From Experts www.self.com

13 best recovery stretches for runners to help you recover post run or race

1. Perch

2. Calf Press

3. Reclined Hero

4. Windshield Wipers

5. Figure 4

6. Pinwheel

7. Reclined Hammy Time

8. Squat

9. Standing Straddle Forward Fold With Internal Rotation

10. Armpit Space

11. Chest Expansion

12: Around Town

13. Legs up the Wall With Strap


15. Bring Back The Balance: #13 Recovery Stretches For Runners www.oiselle.com
16. (video) Yoga For Runners: Post Run Yoga Stretches Step By Step www.youtube.com

  • 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

17. Muscle Soreness Quick Ideas For Runners metro.co.uk
18. Quick Full Body Exercises And Workouts For Runners www.runnersblueprint.com

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

Weight Loss

Improved Endurance and Reduced Fatigue

Faster Pace

Reduced Risk of Injury

Easier Runs

Endurance Strength Training

Functional 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

21. Strength Training For Runners: Effective Enjoyable And Beneficial www.verywellfit.com
22. Best Strength Training For Runners: Builds Muscle To Handle Stress www.health.com

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.

23. #5 Supercharging Strength Training Exercises For Your Running www.polar.com
24. #5 Upper-body Exercises Runners: Strong Glutes And Hamstrings www.wellandgood.com

Strength work is the backbone of great endurance training. These running-specific exercises will help you build strength, agility and explosiveness.











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.

25. 14 Running-specific Strength Training Exercises www.active.com
26. #10 The Best Trx Exercises For Runners blog.mapmyrun.com


Dynamic stretches

Plank circuits

Medicine ball or bodyweight circuits

Loaded exercises

In-place jumps

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 …

27. The Best Core Exercises For Runners Which Can Keep You Going www.trainingpeaks.com
28. #5 Core Workout For Runners: Improve Running Posture & Core Stability blog.mapmyrun.com





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.

29. #4 Complementary Workouts To All That Running | Avoid Injury And Increase Mileage blog.mapmyrun.com
30. Ultra Running Plyometrics For Trail Running #top 5 Exercises www.runultra.co.uk

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

Bird Dog

Hip Hikes

Single-Leg Bridge

Donkey Kicks

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.

31. 5 Hip-strengthening Exercises Fo Runners: Stabilize And Run www.active.com
32. 8 Hip Flexor Stretches And Exercises For Healthy Hips www.sparkpeople.com

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

33. #3 Quick Hip Exercises For Runners womensrunninguk.co.uk
34. 6 Exercises And Stretches For Patellofemoral Pain Syndrome: Treatment For Runner’s Knee www.braceability.com

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.

35. Exercise To Relieve Runners Knee Pain rtpr.com
36. Best Hamstring Exercises: Strengthen Your Muscles And Boost Your Flexibility www.runnersworld.com

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.

37. #6 Hamstring Stretches For Tight Hamstrings www.verywellfit.com
38. Exercises For Tight Hamstrings | Hamstring Pain Relief www.runnersworld.com

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

Elevated Push-Up

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!

41. Best Arm Workouts For Runners www.runnersworld.com
42. Tips On How To Burn Fat While Running www.runtastic.com

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.

43. Running And Weight Loss: For Weight Loss, Hiit Is The Best timesofindia.indiatimes.com
44. #4 Exercises To Tackle Runner’s Knee trailrunnermag.com

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

45. Knee Stretches For Runners: Prevent Knee Injuries www.healthline.com
46. 10 Best Lower Body Stretches For Runners runninforsweets.com

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?

47. #7 Easy Exercises That Will Save You From Rolling Them Again www.theglobeandmail.com
48. #4 Ankle Strengthening Exercises For Runners www.youtube.com

Quad + Piriformis Walk

Hip Opener

Arm Circles

Frankenstein 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

49. Pre-run Warmup: 5-minute Warm-up Do Before Running www.runnersworld.com
50. Healthy Eating For Runners: Before After Best Foods www.nytimes.com

The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness.

1. Bananas

2. Orange Or Orange Juice

3. Almonds

4. Chicken

5. Lean Beef

6. Eggs

7. Salmon

8. Whole Grain Cereals, Bread, And Pasta

9. Sweet Potatoes

10. Kale

11. Cherry Juice

12. Low Fat Yogurt/Skim Milk

51. #9 Best Foods For Runners: Boost Your Performance www.runtastic.com
52. 12 Best Foods For Runners: Post Run And Pre Run For Recovery www.curejoy.com

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

53. Meal Plans For Runners www.bbcgoodfood.com
54. #10 Best Foods For Runners To Refuel, Relax And Recover Fast www.greatrun.org

1. Almonds

2. Eggs

3. Sweet Potatoes

4. Whole-Grain Cereal With Protein

5. Oranges

6. Canned Black Beans

7. Mixed Salad Greens

8. Salmon

9. Whole-Grain Bread

10. Frozen Stir-Fry Vegetables

11. Whole-Grain Pasta

12. Chicken

13. Frozen Mixed Berries

14. Dark Chocolate

15. Yogurt

55. #15 Super Healthy & Best Foods For Runners: Grocery List For Extra Mileage www.runnersworld.com
56. 12 Best Foods For Runners: Right Food To Build Up The Stamina medium.com

1. Bananas

2. Applesauce

3. Oatmeal

4. Tea

5. Coffee

6. Granola Bars After You Run

7. Greek Yogurt

8. Cottage Cheese

9. Smoothies

10. Eggs

11. Salmon

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!



Oatmeal porridge

Other breakfast cereals


Glucose drinks

Cereal bars


Lean meat and fish

Fruit and vegetables

57. #15 Eat Right Energy Foods For Running: Combat Exhaustion And Keep On Track skinnyms.com
58. #10 Easy Foods For Runners: Post-run Energy Boosters, Refuel And Race www.realbuzz.com

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.

67. Runners: Properly Hydrate Yourself For Summer www.active.com
68. 5 Quick Tips For Runners: Hydration Mistakes To Avoid www.runnersworld.com

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

70 Warmup Excercises and Yoga Stretches for Runners (Pics)