Want to keep running for life? Do these three poses.
If you’ve finished a run or you’re looking for a quick stretch sequence to do every day, I’m here to help. These yoga poses are also great stretches for post-cycling, hiking, or for maintaining everyday flexibility. As someone who has been running for more than 25 years, I credit my yoga practice with keeping me injury-free for the long haul. When I’ve experienced issues, it’s almost always been because I didn’t give myself enough time to recover. That’s why I’m so passionate about teaching other runners to incorporate yoga into their routines—it truly makes a difference, both physically and mentally.
Today, I’m focusing on the physical side of things. (Stay tuned for a future post diving into the mental and emotional benefits of yoga for runners—because they’re just as powerful.) Before we jump into the poses, I want to make it clear: these stretches and yoga postures are for everyone. Whether you’re a runner, a cyclist, someone who loves long walks, or just want to feel more mobile as you age, these movements will support your body.
The truth is, you can start a yoga practice at any time. You’re never too old, never too inflexible, and never too late. The key is consistency. Progress doesn’t come overnight—but when you commit to even a short, daily routine, the results compound over time. You’ll feel better, notice more mobility, and reduce nagging tension in areas you didn’t even know were tight. I teach 3-4 classes a week virtually and you can find my schedule on my website.
These poses are what I like to call the MVPs—Most Valuable Poses—for runners. They target areas that get especially tight or overworked from running, like the hip flexors, hamstrings, glutes, and lower back. But again, they’re not just for runners. These are foundational poses for any active lifestyle, and they’ll help you stay strong and mobile as you age.
Yoga is more than a recovery tool—it’s a powerful companion to your athletic life. It builds functional strength, balance, and flexibility while also encouraging mindful movement. That’s why I not only practice yoga but take my recovery seriously. I might not be the fastest runner in my friend group. I might never run the Boston Marathon or break a 9-minute mile again. But I do run injury-free. I can walk, hike, and sit comfortably. I can still touch my toes, do the splits, and I get more flexible with each passing year. That longevity is worth far more to me than shaving a few seconds off of my pace.
Of course, staying strong as a runner requires more than just yoga. Proper strength training and nutrition are essential parts of the equation. But yoga is the piece that ties it all together—it supports your joints, restores your muscles, and gives your body space to recover. If you want to keep running for decades to come, yoga isn’t just helpful, it’s essential.
Here are my top 3 stretches for runners, they’re yoga poses and I encourage you to try these after your next run—or better yet, make them a part of your weekly routine. Hold each pose for 5–10 breaths, or up to a minute if you have time.
The Poses:
Low Lunge (Anjaneyasana)
Targets: Hip flexors, quads, psoas
Why it’s great: Running shortens the hip flexors and front body. Low Lunge deeply stretches these areas while improving balance and core stability.
How to do it: Step one foot forward into a lunge position, lowering the back knee to the mat. Keep the front knee stacked over the ankle. Reach the arms overhead, or place hands on your thigh.
Bonus tip: Add a gentle side bend or cactus your arms to open the chest and stretch deeper into the front body.
Pyramid Pose (Parsvottanasana)
Targets: Hamstrings, calves, spine
Why it’s great: Tight hamstrings are a common complaint among runners. Pyramid Pose provides a deep stretch while encouraging spinal length and hip stability.
How to do it: Step one foot back and fold forward over your front leg, keeping the hips square. Place blocks under your hands if needed. Keep a microbend in the front knee to protect the hamstring.
Bridge Pose (Setu Bandhasana)
Targets: Glutes, hamstrings, lower back
Why it’s great: Running is often quad-dominant, which means glutes can become underused and weak. Bridge Pose activates the glutes and stretches the hip flexors, while also supporting spinal health.
How to do it: Lie on your back with knees bent and feet hip-width apart. Press through your feet to lift your hips off the ground, keeping your thighs parallel.
Yin variation: For a more restorative option, place a block under your sacrum and let the hips rest passively.
These poses for runners are simple, but they’re powerful. They don’t require fancy equipment or a studio—just a mat and a few quiet moments. If you make them a consistent part of your routine, I believe they’ll change the way you feel in your body.
And remember: you don’t have to be the fastest or the most flexible. What matters is showing up, doing what you can, and listening to your body. That’s what will keep you moving—comfortably, confidently, and for years to come.
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