Yoga for runners: 3 poses to renew and reset

A new running season often brings a renewed sense of vigour and determination. It’s the perfect time to not only set running goals but also to prioritize holistic well-being. Yoga, with its myriad benefits for both the body and mind, stands out as an excellent companion for runners looking to enhance flexibility, prevent injuries and foster mental resilience. We have three poses for runners to try, even if you have never set foot on a yoga mat.

Whether you’re a seasoned marathoner or just lacing up your running shoes for the first time, these stretches will help you set the stage for a year of mindful running and growth.

Legs up the wall

This pose is a go-to to mentally de-stress and to ease aches and pains. Perfect for after a long run or on a recovery day, legs-up-the-wall can help alleviate swollen legs by stimulating venous blood flow out of the legs and back to the heart.

Sit sideways next to the wall.

Lie on your back and swing your legs up the wall, keeping your glutes as close to the wall as possible.

Arms can rest at your sides, on your belly, or stretch out over your head. Relax and breathe deeply for several minutes.

Tree pose

Begin by standing tall with your feet together, arms at your sides and your weight evenly distributed on both feet. Take a few breaths to ground yourself.

Shift your weight onto your left foot, and try to engage your thigh muscles to create a stable foundation.

You can place or rest the sole of your right foot on the inner side of your left calf, avoiding the knee joint.

If you are struggling to balance, try placing your right toes on the ground and simply lifting your heel off the floor. Work up to lifting your foot to place on your leg.

Choose a fixed point in front of you to focus on. You can press your palms together in a prayer position at your chest, put your ams out to the side to support you for balance, or raise your arms overhead with palms facing each other.

Tighten your abdominal muscles to support your spine and maintain balance.

Aim to stay in the pose for 20-30 seconds, gradually increasing the duration as you become more comfortable. Lower your right foot back to the ground, and repeat the sequence on the other side.

Seated butterfly

From a seated position, bring the soles of your feet together, then slide them away from you until you feel tension.

You can stay sitting upright if you feel like that’s where your limit is. To go deeper, allow your back to round and fold forward, lightly resting your hands on your feet or on the floor in front of you.

Relax your neck and allow your head to hang down toward your heels; if you need to, you can use a yoga block or a cushion to support it. Soften the muscles in your face, slow your breath, and allow your body to release into the pose.

Feel free to adjust each of the poses to your comfort level—place one hand on a wall to help with balance, or add a yoga block or cushion where you need support. Practise breathing deeply throughout, and you’ll run into the new year feeling refreshed and revitalized.