3 simple yoga moves for runners

If running leaves you feeling tight and sore, use these yoga moves from New Balance Ambassador Shona Vertue to loosen up and ward off injury.



by Runner's World x New Balance

This content has been created in collaboration with New Balance.

As any runner who has suffered an injury will know, prevention is highly preferable – and far less time-consuming – than cure. And yoga is the perfect defense against pangs, twinges and sprains of all types.

Flexibility and stretching are essential for preventing muscle tightness and possible pulls or tears, so put these three simple yoga moves, chosen by yogi and New Balance ambassador Shona Vertue (@shonavertue), into your daily routine. You’ll feel the difference in a matter of days.

1. Warrior

What I love about the warrior pose is that it’s both stretching and strengthening at the same time. At its full depth you feel a stretch through your groin, your hamstring is stretched but also needs to contract, and so does your glute and your quad. The warrior also opens your hips, which helps with the prevention of injuries.

Building strength while you stretch makes this move really effective for people who have less time to dedicate to a strength program.

2. Pigeon

The pigeon pose works the deep external rotator in your pelvis. This is important because when it gets too tight that’s when you can start to have back issues. This move is also great for stretching your hip flexors – it feels great when you release your glute and open up your hips – which can become incredibly tight from running.

3. Pigeon with quad variation

For this one, from the pigeon pose, simply grab your back foot and pull your heel in as far as you feel comfortable.

I see a lot of runners who don’t have strong cores and have tight hip flexors, which causes their back to take the load. This is where you start getting sore backs from continued running.

By stretching your hip flexors with this move you start to lengthen them and prevent injury. And it’s also a great quad stretch, which you need to work on to prevent not only lower back pain but also knee pain. Your quads are a muscle that gets tight really quickly.

New Balance Toughest Opponent is a story about the battles we have within ourselves. The niggling mind games that play out between our ears that make us question whether to run that extra mile, to lift that heavier weight, or to go forward and push harder, faster and stronger than we did the day before. Find out more at: http://www.newbalance.co.uk/TougestOpponent.

You are your toughest opponent.


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