I had planned to talk about how to dress for winter temperatures for today’s Running Coaches Corner with Susie, Debbie and Rachel, but life got a little chaotic yesterday (kitty at the vet for tests…more details tomorrow!) so instead, I’m sharing a post written by my favorite Kara from KaraRuns.com!
I finally got organized and wrote down a routine that hits everything I need but without being excessive – it takes less than 5 minutes!
7 Yoga Poses To Do Before Running
- Cat/Cow – I start with this to ease into movement and warm up the spine. If I’m a little bit dreading running, cat/cow is especially helpful because I’m typically already laying on the floor watching Netflix and trying to boost my motivation, so moving into cat/cow doesn’t take too much effort. Baby steps, right?
- Happy Baby – Releases lower back, hips and inner thighs.
- Bridge – Stretches the front of the body, spine and hips, and activates glutes and hamstrings. When warming up I repeatedly move my hips up as high as possible and then down to the floor, but you could also hold your hips up for the full 30 seconds.
- Frog – Stretches inner thighs and hips. I think this is my absolute favorite pose because it hits deep in the hips where most poses don’t.
- Pigeon – Stretches the glutes and hip flexors.
- Crescent (or lunge) – Your knee can be up or down. This pose is strengthening if the knee is up, and with the knee down it’s great for stretching the hip flexors.
- Malasana – Stretches the ankles, hamstrings and back. Opens hips and groin.
Sometimes I’ll finish with a couple rounds of sun salutations, and I always do different variations of leg swings, squats, walking toe touches and/or a few other dynamic exercises right before starting my run. (If it’s cold outside and I really need some warmth, I’ll throw in a 1-minute plank!)
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