Yoga videos for running

Lots of us have increased our walking and/or running as a way to maintain fitness whilst remaining socially distant. I’ve run the same 2.5-mile route fairly regularly since the beginning of lockdown, and it’s a wonderful way to notice the seasons slowly changing. We are so lucky to live in this beautiful county! Running very slowly has helped me to avoid injury, as does stretching before and after each run. I always use a guided yoga practice because, let’s be honest, without someone else telling me what to do, I cut corners and don’t take as much time as my body needs. Here are some of my go-to videos. In addition to being good for pre- and post-run stretching, they all provide a good option for days where you are seeking a whole-body yoga practice that doesn’t take too long! Definitely consider trying these videos even if you have no intention of going for a walk or run.

1) 15-minute pre-run

I don’t often recommend Yoga With Adriene videos because most of us don’t have a body like hers. I like her running videos though, and do this pre-run yoga session before most of my runs. It’s a great whole-body practice that includes poses familiar from our classes: lunges, half splits, standing pigeon, down dog, plank, plus child’s pose and screaming toe.

Adriene doesn't use props herself in the video, but I suggest you use blocks and a blanket to make yourself more comfortable in the poses - particularly the lunges and half splits! And remember that your body doesn't have to do exactly what Adriene's does. Her verbal instructions are often more accessible than her visual cues.

Throughout the sequence, focus on aligning your hips and keeping your knees relaxed, even if it means you don't go very far in each pose. You’re aiming to feel gently warmed up by the end of the 15 minutes, not sweaty and tired.

2) 7-minute pre-run

Adriene’s 7-minute video is essentially a shorter version of the previous video. A similar list of poses are included, but generally held for less time. Definitely use blocks from the forward fold onwards, and consider using a chair for help in the standing balances at the start and finish of the practice.

This video moves quickly so it might be worth watching it before you take part, or doing it separately to your run for the first attempt. That way you can spend some time exploring how to find comfort in each pose. If you come to my classes, the sequences in this practice will be familiar: so focus on moving as your body is used to, rather than attempting to stretch as far as Adriene does in each pose.

3) 7-minute post-run

Even if you ‘don’t have time to stretch’ after your run, you can probably make time to at least do the first four minutes of this video - and your legs will thank you for it! Adriene works through cat pose, screaming toe and gate pose, and if you stay for the full seven minutes you also get a calf stretch, pigeon pose, and butterfly.

As with the videos above, I recommend that you use props even though Adriene doesn’t include them: blocks for the gate pose and calf stretch, and a bolster AND blocks for the pigeon pose. If you’re not already confident moving into and out of pigeon, switch it for another hip stretch such as lizard, reclined pigeon or a longer hold in butterfly. It’s not a pose that should be entered into lightly!

4) 15-minute post-run

I’ve mentioned https://www.facebook.com/DianneBondyYogaOfficial in previous blog posts: she’s a yogi whose online content really influences my own teaching and I always feel better for working through her video practices. In fact, I’ve already shared this video with some of you, but it warrants sharing again. This 15-minute practice begins with a series of leg stretches lying down on the mat, then a short standing sequence that stretches out the whole body. The last five minutes are focused on using a foam roller to massage the legs and hips. Foam rolling isn’t comfortable, but doing this sequence once each week is helping my legs keep working!

Dianne really encourages the use of props (she cues using blocks in the standing sequence) and adapting poses to suit your body. Additionally, she is joined by her husband in this video so you can see two options for lots of the poses.

5) 25-minute post-run

Finally, this longer practice from https://www.facebook.com/theyogaranger is influenced by yin yoga. The first few poses are each held for one or two minutes, slowing down into longer holds as the practice develops. As with all yin classes, comfort and warmth are essential: it’s worth showering and getting into your cosy clothes before doing this practice, and having a blanket handy too.

The video begins with a LOOOOOOONG screaming toe pose! If it’s not for you, try adding a cushion between your heels and your bottom, or coming into and out of the pose with each breath. Alternatively, sit in butterfly and massage the soles of your feet. Aprille then cues us into malasana, child’s pose, and an ankle stretch (which is also a love/hate pose). From this point, all of the poses are lying down - so make your mat comfy with a blanket and have your props nearby. The poses include a thigh stretch, hamstring stretch, half happy baby, supported bridge, reclined shoelace and lying side twist

Aprille uses a block and a strap in the video, and I suggest that you also have a blanket and a bolster handy. I found it helpful to pad my feet in the first few poses, and to use the bolster for child’s pose and the reclining twist.

As always, If you liked one of these teachers, please follow them on social media or sign up for their newsletters. It is wonderful to learn from a variety of people and my aim for these blog posts is to help you navigate the (often overwhelming!) online yoga community with confidence.

Enjoy your walking and running!

Alison