Yoga is a great way to bring mindful movement to your outdoor pursuits. We partnered with our friends at CorePower Yoga to learn more about integrating yoga into a run—before, during and after. Learn more about getting your first week of CorePower Yoga for free here.
Before Your Run
Hydrate the day before and day of your run with at least half your healthy body weight in ounces of water. Fuel up one hour before with a mix of protein and complex carbs, like hummus and carrots.
Set an intention after you’ve laced up your shoes. Take one minute to reflect before your run. Why are you going running today? How do you want to feel after your run? Then start moving with a little flow to activate your muscles and power up your core.
Mountain Pose Side Stretch
Start from a standing position. Inhale, lift your fingertips toward the sky. Press down through the corners of your feet and relax your shoulders down your back.
Inhale, grasp your left wrist with your right hand.
Exhale, stretch up and over to the right.
Inhale back to center, grasp your right wrist with your left hand.
Exhale stretch up and over to the left.
Inhale back to center.
Forward Fold IT Band Stretch
Inhale, stand tall. Exhale into a Forward Fold, hinge from your hips and release your fingers toward the ground.
Inhale, cross your left foot behind your right.
Exhale, bend your knees and soften your torso over your thighs.
Breathe into the stretch.
Bring your left foot back to center, parallel with your right foot.
Inhale back to center, cross your right foot behind your left.
Exhale fold deeper, release the crown of your head toward the ground.
Inhale back to center.
Standing Figure 4
Start from a standing position. Inhale, cross your right ankle over your left thigh.
Exhale, engage your core as you sit your hips down and back.
Inhale, actively flex the toes on your right foot to open up through your glutes.
Exhale, anchor your right knee out to feel a deeper stretch in your inner thigh.
Inhale, breathe into the stretch.
Exhale, plant your right foot back down next to your left foot and come back up to standing.
Repeat on the other side.
Dynamic Lunges
Start from a standing position with your feet hip-width distance apart. Bring your hands to heart center.
Inhale, step your left foot back staying high on the ball of your foot.
Exhale bend your left knee to hover a few inches from the ground.
Inhale launch off your left foot to return to center.
Exhale squat low.
Repeat 12 times alternating legs.
Plank Pose
(Use a curb, bench or other surface for stability.)
Inhale, plant your palms shoulder-width distance apart with straight arms.
Exhale, press back through your heels to ignite your calves and hamstrings.
Inhale, tighten your core and extend through the crown of your head.
Exhale, draw your tailbone down and activate through your straight legs.
Hold for 30-60 seconds. Modify the intensity of the pose by coming down to your knees instead of holding your legs straight.
Try a breathing exercise while you run. Inhale for four counts, hold at the top for two counts. Exhale for four counts, hold at the bottom for two counts. Repeat at the same pace for two minutes.
After Your Run
Pause after your run to add in a gratitude practice. Reflect on one thing you’re grateful that your body can do. Help your body cool down with a little flow.
Seated Figure 4 & Cow Face
Sit down and place both your feet flat on the ground in front of you.
Inhale, cross your right ankle over your left thigh. Actively flex your right foot toward your face.
Exhale, press your palms into the ground behind your glutes and draw your chest closer to your legs. Softly press your right knee out and down to feel a deeper stretch in your glutes. Keep your legs crossed and release your knees toward the ground so that they stack on top of one another.
Inhale, lengthen through your side bodies.
Exhale, hinge your torso forward as you drag your feet in opposite directions. Repeat on the other side.
Bridge Pose
Lie on your back and plant your feet flat on the ground, hip-width distance apart.
Inhale, press down equally through both of your feet to lift your hips to the sky.
Exhale, lengthen your low back and draw your shoulder blades closer together.
Inhale, press your hips a bit higher.
Exhale, slowly lower your hips to the ground.
Refuel with a blend of protein and complex carbs, for instance, a refreshing smoothie with berries, greens and your favorite protein powder.