Is running part of your fitness routine? How do you get ready for a run? Spoiler alert: A simple quad stretch and jumping up and down on the spot for a few seconds isn’t enough!
Whether you’re training for a race, or just going for the occasional jog to shake things up, it's important to make sure you’re warming up key muscle groups to improve your run distances, speeds and frequency. Try integrating these yoga poses on a regular basis into a warm up routine or more regularly in yoga classes to help prevent common running injuries, improve your form, and even run faster.
Before you run, use a standard plank pose (push up position) or the dolphin plank pose (pictured below) to fire up your core muscles and bring functional integration into your running movement. Hold anywhere from 30 seconds to 1 minute, and repeat as desired. Great as a warm up, or for building up core strength over time to stabilize your balance. This is especially crucial for trail running where the path has elevation, twists, turns and unexpected obstacles.
Did you know that 65% of runners will pick up an injury in any given year? (1) Some of the most common injuries are upper leg injuries of the hamstrings, quads or glutes. Try a chair pose in order to pre-activate your glutes, hamstrings and quads all at once! Ensure you get into your squat position, with knees over ankles, and thighs and arms parallel to the ground while keeping your back straight. Hold for 10-20 seconds depending and repeat as needed.
Finally before you run, take alternating, deep, slow side stretches to help open your ribs. Simply reach up and grab your left wrist with your right hand, and stretch towards the right. Breathe and hold 5 seconds, slowly come back to neutral, alternate hands and head in the opposite direction, or you can interlock the fingers and stretch side to side one after another, taking a brief break in the neutral position. This can go a long way in preventing cramping, and maximizing your breathing capacity over time!
You can find these poses regularly in YYoga’s YHot and Flow classes. Ready to improve your run?TRY YYOGA