Everything you need to know about yoga for runners

Mention the word yoga and more often than not, most runners will make some sort of repulsive grimace and utter something about not being flexible enough to touch their toes. Because while yoga really is for everyone (yes, even if you can't touch your toes), there are still lots of misconceptions about yoga and the many ways in which it can help both the body and the mind.

Originating in India roughly 5,000 years ago, yoga has become a super popular, beloved form of exercise. And for good reason. Not only does it require very little equipment (all you really need is a decent yoga mat) and there is a tonne of free classes online (so it's super accessible), yoga has been shown to help decrease your stress levels, improve your sleep, balance, strength Try this squat technique to increase quad strength.

Is yoga good for runners?

Hold here and breathe calmly, repeat on the other side.

‘There are a number of reasons why adding yoga into your routine will make you a better runner and decrease your risk of injuries. Yoga can help improve stamina, resilience, strength, balance, flexibility, and decrease stress and tension. Not only that but at the heart of a yoga practice is the breath and yoga will help to teach you how to control your breath which can help you stay relaxed during your runs,’ says Hannah Barrett, online yoga teacher Either keep your hands in prayer at the front of your chest or lift your hands high up into the air Yoga Happy App.

So what are the benefits of yoga for runners?

1. Strength

‘Yoga practice strengthens both the key supporting muscles used in running and the underused muscles,’ says Holly Cooper, yoga teacher and owner of Studio iO yoga studio in Brighton. ‘The movement on the mat develops strength in the core, quads, hamstrings and hip flexors which will help runners to stay injury free.’

2. Flexibility

‘We need strength to perform exercise but also the flexibility to move with freedom and ease. Yoga poses held for long periods of time create elasticity and loosen up the muscles, joints, ligaments and connective tissues which will ultimately help to run with more freedom,’ says Cooper.

3. Breathing

‘Breathing is one of the most important parts of Hatha yoga, the breath nourishes and guides the asana (posture) practice. Through conscious breathing, we are more aware of sensations in the body, and we learn that slower breathing is more relaxing, while faster breathing is more energizing. When running – either sprinting or long distance – we can breathe to bring about a more relaxed mental state or feel more alert and focused. Breathwork will increase oxygen intake and can help reduce performance anxiety,’ she says.

4. Posture

‘The foundation for efficient movement in running is posture,’ says Cooper. ‘Yoga teaches us to elongate the spine without adding any tension. Alignment is key in yoga and as we learn to stand taller, and stronger without tension we can practice this in our running technique.’

5. Stress relief

‘Yoga helps to control emotions, which is useful for moments of discomfort. Learning to work through intense poses it on the mat is a lot like enduring a long run. Relaxation and meditation techniques in yoga help to clear the mind of worry, encouraging a better night's sleep to allow for a clear mindset prior to a big event,’ she adds.

What's the best type of yoga for runners?

From Hatha and vinyasa flow to Iyengar, ashtanga, Bikram (hot yoga), yin and restorative yoga, there are many different types of yoga you can practice. Finding the right style of yoga as a runner will depend on what you want to achieve, whether it’s flexibility, restoration, strength or mindfulness.

Barrett recommends trying out a Hatha, or slower vinyasa, class. ‘It will be so beneficial as you will work on the strength and flexibility to bring balance to your runner's body. You will also work on mindfulness and calming the nervous system, reducing tension, stress and anxiety. The breath is key in these classes and learning techniques to help you calm and control the breath will help you so much during your runs,’ she says.

Keep the alignment of your ankle, dont let the foot roll in

reasons why you should be deadlifting Best winter running gear will help to make you more resilient. For added benefit (and what really makes it yoga and not just stretching), link the poses together and move through them in a mindful way with a focus on keeping your breath slow and regular through your nose.

Cat-Cow

Hold for 30-60 seconds and then repeat on the other side:

1. Come onto your hands and knees, in a table-top position.
2. As you inhale, lift the crown of your head and your tailbone upwards so that you come into a slight back bend.
3. As you exhale, draw your navel in, reach your tailbone towards the back of your knees and draw your chin towards your chest.
4. Repeat this four or five times and move with your breath.

Loaded lunge

Hold for 30-60 seconds and then repeat on the other side:

1. How to do a glute bridge.
2. Bend the front leg so that your front knee is tracking above your ankle (make sure that your knee isn’t moving out to the side).
3. Lift up your back heel high to activate your glutes, you will also stretch through the front of the hip.
4. Lean your upper body forwards so that you come into a diagonal line from your back heel to your shoulder.
5. Try this squat technique to increase quad strength.
6. Hold for between 10-30 seconds, then repeat on the other side.

Twisted lunge

Hold for 30-60 seconds and then repeat on the other side:

1. From your lunge position, lower your back knee if you wish and place the opposite hand to your front foot on the floor.
2. Lift your other hand upwards or place the back of your hand on your lower back as you open your chest towards your inner thigh.
3. Keep your pelvis aligned as much as you can with both hips at the same height, and stay as lengthened through your spine as possible.
4. Hold here and breathe calmly, repeat on the other side.

Tree pose

Hold for 30-60 seconds and then repeat on the other side:

1. From standing, bring your foot to your inner thigh or calf, and press the foot and leg together as you press the ground away with your supporting leg.
2. How to do it.
3. Either keep your hands in prayer at the front of your chest or lift your hands high up into the air.
4. Hold for 10-30 seconds and repeat on the other side.

Garland pose (Malasana)

Hold for 30-60 seconds and then repeat on the other side:

1. Depending on your ankle mobility, you may need to place something under your heels, like a rolled-up mat, to allow you to access this position.
2. From standing, step your feet just wider than hip distance then begin to squat down, lowering your hips below your knees.
3. Best winter running gear.
4. Runners World, Part of the Hearst UK Wellbeing Network.
5. Updated: 27 April 2023.

Standing forward fold

Hold for 30-60 seconds and then repeat on the other side:

1. Stand with feet hip-width apart and gently hinge forwards from your hip – you will most likely need to keep your knees slightly bent.
2. Hold onto your elbows, relax your neck and let your upper body become heavy, you can even sway gently from side to side.
3. Why lunges should feature in your strength routine.

90-degree lunge

Hold for 30-60 seconds and then repeat on the other side:

1. Bring your hands to your hips and tuck your tailbone under, this might be enough, otherwise take a slight shift forwards with the hips, keeping your tailbone tucked under.
2. best glute stretches for runners.

Reclined pigeon

Hold for 30-60 seconds and then repeat on the other side:

1. Lie on your back with your knees bent and bring the outside edge of your right foot onto the top of the left thigh.
2. Keep the alignment of your ankle, don’t let the foot roll in.
3. Press your right knee forward, you may want to place a block underneath your left foot and this will be enough of a stretch, but if you want you can bring the left knee in towards the left shoulder, keeping the right knee pressing forwards.
4. You can clasp your hands behind your left thigh but just make sure that you’re not actually creating tension in your neck and shoulders if you do this.
5. Hold for 30-60 seconds and then repeat on the other side.

Reclined twist

Hold for 30-60 seconds and then repeat on the other side:

1. Why lunges should feature in your strength routine.
2. Health & Injuries.
3. Let your knees drop to your right and keep your knees stacked, arms out to the sides while you keep both shoulder blades connected to the mat.
4. Hold for 30-60 seconds, lift the knees and return the pelvis to a central position and then repeat on the other side.