Members Only

This video is only available to members.

Create a Free Account

Yoga for Runners: Injury Prevention

Intermediate I

Dedicated runners are constantly trying to find better ways to take care of their bodies to prevent injuries. Too many runners suffer from bad backs and knees, often forcing them to abandon running altogether. This yoga class is perfect for those that run and directly addresses the common physical complications that arise. This yoga sequence will keep you injury-free and running for many years to come.

If you love this class you will also love Fiji's post run class

Intensity:
Style:

Comments

Existing Comments

Jessgord
Jessgord
October 19, 2022
Comment:

I normally don't like narrated classes but Fiji did an excellent job on this one! I only wish I could turn the music off (likewise all older classes with music) because it is so dark and depressing.

StevieGrace
StevieGrace
April 10, 2022
Fivestar Rating:
5
Comment:

This is a really great class for working through those areas that can suffer from regular running and other sports.

MariaGlovesyoga
MariaGlovesyoga
April 22, 2021
Comment:

Thank you for your excellent cues and thoughtful insights....."let go of any judgments and just be"..... wonderful.....

Leahjoojoo
Leahjoojoo
November 17, 2020
Comment:

This is a class I've returned to again and again. I keep coming back to this one when I finish a run as it stretches out exactly the muscles I need and I always feel great afterwards. Perfect post run yoga/stretch out. Thanks Fiji.

nittany13
nittany13
May 12, 2020
Comment:

Love this short practice with some deep stretches. Perfect way to prepare for or stretch after a run. Thank You Fiji!

twilightbat
twilightbat
December 24, 2019
Comment:

If you are like me, a humble 5k runner and a beginner-to-intermediate yogi, this class may take a couple times before you feel at home in it, but it is WORTH IT. (If you are not familiar at all with pigeon pose, my advice would be to stay with the prep that Fiji offers first and not even to attempt the full pose. I remember the first time someone had me go into pigeon pose – I thought she was crazy and something was going to break.) I too do it as a post-run class, alternating with Fidji's other post-run, and though I have come to feel the benefits of both, I would say time flies quicker with this one (though it's slightly longer) and I get up in a true state of well-being, my entire lower body feeling *oiled*.

TikiMan098
TikiMan098
June 28, 2019
Comment:

I love Fiji, but I was a bit confused by this class. It goes through a series of pretty deep poses in rapid succession, and almost feels like it should be called "bonus postures for runners" or something. I'd want to hold such deep postures for significantly longer and relax into them rather than quickly go from one to the next... I went into this cold, and it felt pretty dangerous honestly. I did a good 30 minutes of additional postures afterwards to finish my own session. From the comments it seems like people do this after a workout, and that seems like a reasonable thing to do. But as a stand-alone set of postures, I'd have to recommend against it. Maybe change the name or description to let folks know how to use this?

Bendyrach
Bendyrach
January 7, 2020
Comment:

I’ve just done this class as part of the yoga for runners’ injury prevention challenge, and experienced the same reactions as you’ve described above. I found it quite exhausting mentally too, transitioning so quickly from one posture to another when I felt I should be holding them or going deeper that I would in, say, a vinyasa class. It packs a lot in in a short space of time, but I think I would prefer to pause the video almost every time I’m in a pose to get more out of what the class undoubtedly has to offer.

mizshan
mizshan
April 12, 2019
Comment:

I've done this practice several times after long walks, lots of time on my feet, skiing, etc. and I know I will come back to it again. My running days are behind me but I appreciate the opportunity to deeply stretch the muscles of my legs and hips. Plus, there are a few vinyasas to mix things up.

sully242
sully242
August 11, 2018
Comment:

Thank you, Fiji, for this practice, which is helping me continue to train for a marathon with a hamstring/glute
injury. So soothing!

crepuscule3142
crepuscule3142
July 27, 2018
Comment:

I do a short warm up, go jogging and then do this practice (or the other post-run one). I'm paranoid of incurring injuries due to knee and feet issues, so I feel this is the best way to prevent them.

freshang23
freshang23
May 2, 2018
Comment:

Another great discovery! So glad I found this. Thanks Fiji!

Ferraris
Ferraris
April 29, 2018
Comment:

I really enjoy this practice after a run. Have done it multiple times. Great stretches.

Irishlove
Irishlove
January 9, 2018
Comment:

That was a lovely, deep stretch and twist that can work for anyone who wants to go deep into the connective tissue and neutralise the lower back area. Thank you very much. Namaste from Ireland.

cmalmstrom
cmalmstrom
January 1, 2018
Comment:

Very helpful for runners with tight hips or SI joint issues. thank you!

Deirdre
Deirdre
October 26, 2017
Comment:

Beautiful! Did this after a bike ride. Just wonderful. Thank you.

lori onion
lori onion
October 5, 2017
Comment:

I would definitely do to unwind / stretch out my lower body again! super....

callawayjc
callawayjc
September 25, 2017
Comment:

I agree that it seems a bit more than beginner level, but I was surprised at some things that stretched I didn't even know needed stretching! Love it and will use it a lot.

Sebosvisser@gmail.com
[email protected]
June 28, 2017
Comment:

Maybe it's more intermediate than beginner, but this was wonderful for me post-run. I feel great. Will be doing this class again and again, I think. And Fiji is a great teacher, always giving instructions on how to execute a pose at just the moment when I need to be reminded.

GetStronger
GetStronger
March 28, 2017
Comment:

Difficulty of poses, terminology, and brisk pace this too much for me.

AlAnanda
AlAnanda
March 18, 2017
Comment:

Time flies when you're relaxed. It was over before I knew it; but it definitely felt effective. Starting off very tight and was carefully going partway into some of the poses. Looking forward to following this class again.

bredbin
bredbin
August 23, 2016
Comment:

Slightly too quick for me at the beginning but once we got to pigeon pose I was fine. Gave me a good stretch.

LaGuiri
LaGuiri
March 26, 2016
Comment:

I love the combination of a fast pace with relatively easy poses. It's a very energising session, it feels great in the middle of the day.

eruvande
eruvande
March 25, 2016
Comment:

I took my first strenuous, lengthy hike of the season yesterday, and woke up this morning with horribly stiff and sore legs and hips.

After this practice, everything feels functional again. Still sore, of course, but I can move at a normal pace instead of in slow motion.

justing
justing
March 15, 2016
Comment:

I started running distances almost ten years ago at around age 30. I was born with a rotation in my hip and it turn rotates my legs and knees, and running distances on hard surfaces was too much for my joints: I ran one full marathon and a couple halves and have since then been dealing with injury after injury. I thought I was done with running until I started doing yoga a couple weeks ago, starting with this. First, I've tried a number of routines since then and this is the absolute best for my hips, legs, and lower back (which I've had separate problems with). Second, I've tried a number of different instructors on this site, and Fiji is unparalleled. She is the most descriptive and creates a calming environment to go deeply into poses with (as a beginner I also do her 45min Intro to Power Yoga). I now do this every other day and I feel great. THANKS TO FIJI!

msmit245
msmit245
January 19, 2016
Comment:

I'm working into longer distances and am now more than ever prone to injury, so I gave this a go. The flow is too fast for me and I found myself losing form to keep up with the pace of the course. I'm sure over time though I will get better and more used to this video. Thank you Fiji!

LucyHB
LucyHB
December 11, 2015
Comment:

I run quite long distances most days, and when I feel a twinge in my knees or hips, I do this video. I always feel on top form again on my next run. Thanks for keeping my running on track Fiji!

LucyHB
LucyHB
December 10, 2015
Comment:

I run quite long distances most days, and when I feel a twinge in my knees or hips, I do this video. I always feel on top form again on my next run. Thanks for keeping my running on track Fiji!

mlo2144
mlo2144
July 18, 2015
Comment:

This was the first class I tried on DYWM, and it made me a follower of this site! I've been doing this about once a week for the past 6 months. This class has really helped open my hips and loosen my IT bands. As a bulky guy, I love this class because it is light on bends and folds and (when necessary) modifications were intuitive for me and I continue to work toward the full stretch that Fiji demonstrates. Also a great video if you've never done any yoga before. Thank you, Fiji!

scarahliz
scarahliz
May 19, 2015
Comment:

I thought this would be good for me as I'm beginning running with an old knee injury. However there was too much pressure put on individual knees at times and I had to stop. I think, though, that if you do not have previous injuries, this would likely be an excellent class. There are a lot of good strength moves in here.

kaylieee
kaylieee
February 2, 2015
Comment:

First yoga session I ever did and first ever on this site. Really good and simple and easy to follow along. I surprisingly feel better than I thought I would - was sort of anti-yoga before. Excited for the next video I try.

Lucall
Lucall
January 5, 2015
Comment:

Thank you Fiji for such a wonderful class. I feel stretched and relaxed.

twick7
twick7
December 29, 2014
Comment:

Absolutely love this. I can see why some people feel the moves were a little advanced, but that leaves me with plenty of room to progress. Not too difficult but completely worth it! I needed this to help counter act the repetitive-ness of my longer distance runs. This really allows me to slow down, focus on my breath, and non-judgmentally stretch my extremely tight hamstrings/legs. Thank you!!!!

LaGuiri
LaGuiri
December 3, 2014
Comment:

I agree with previous comenters; the positions themselves aren't particularly hard but the pace was a lot faster than what I'm used to. Maybe simply changing the description to warn of this, while still keeping the video in the "beginner" category, would be helpful.

pcassidy42000
pcassidy42000
November 13, 2014
Comment:

Man, that was tough going for beginner level. I'm not very flexible but sheeeeesh.

High quality, though.

Stephanie.Smoot4
Stephanie.Smoot4
October 14, 2014
Comment:

I am real new to yoga, I've only done it for a few weeks. I found this to be really challenging for me and maybe not good for newbies. I really enjoyed the instruction and I know that the movement will be beneficial. I'm also new to running, so I look forward to being able to complete the whole video.

supervegan
supervegan
May 18, 2014
Comment:

I am a runner, but a beginner with yoga. I did this class the evening before my long-run (8 miles), and it made me feel invincible during my run. Great stretch for the hips, back, and legs, while building the strength I need to push myself during my long run. I'll be doing this every week now before my long runs!

grace1013
grace1013
April 25, 2014
Comment:

I am a beginner when it comes to yoga AND running. Tried this video last night and I will definitely do it again! I didn't realize how tight my hips were, but these poses really helped to open me up :)

Cmverhey
Cmverhey
November 23, 2013
Comment:

It looks like a great class so I wanted to try it out. But as an actual yoga beginner, I found this way too advanced for me.

Kleecloud
Kleecloud
February 27, 2014
Comment:

Easy Flow and very simple movement. Felt great in my hips after a week of long miles!

newskat
newskat
October 11, 2013
Comment:

Thank you for this class! I have some lower back pain due to a recent car accident, and this class felt so good I almost cried!

Anabelsr
Anabelsr
May 21, 2013
Comment:

A great class, I feel my kneecaps stretched, and the tension flow free... thanks

Stephen
Stephen
April 21, 2013
Comment:

Thank you guys ... this keeps me inspired to keep on going. So good

VirginiaR
VirginiaR
April 15, 2013
Comment:

Excellent moving stretch - nice flow ending with a relaxation.

AliciaLove
AliciaLove
March 13, 2013
Comment:

WOW!!! I feel so stretched right now. What a great class. She makes it easy to follow and incorporates the whole body. I really liked this class.