Runners: Try This Post-Workout Yoga Flow

Photo by Ryo Gokita

Running is a fantastic workout, both for your mind and your body. But a full training schedule can leave your legs aching and your muscles in dire need of some TLC.

Yoga is an excellent solution. And with this five-pose flow, you don’t even need to carve out an hour to go to class.

Before your run, warm up with some dynamic stretching (e.g. walking lunges, squats, high kicks, butt kicks, et cetera). Then, use this routine as your post-run cool down. See the full flow in the video below—but here’s a quick preview:

Begin standing with your feet hips-width distance apart. First up is a shoulder stretch and chest opener to release tension that might have built up during your run.

Next, move into a forward fold to stretch your lower back and hamstrings. Bringing the hands down, step the right foot back into a runner’s lunge, move to a half split, and then pop up to a calf stretch. Step the back foot forward, roll to stand, and do the same sequence on the other leg.

Repeat this flow as many times as you like to combat soreness, and get ready for tomorrow’s workout.

Emily McLaughlin is a Boston-based fitness instructor and health blogger.