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Yoga for Runners: Post-Run

Intermediate I

Practicing a few yoga poses after a run, when your muscles are warm and soft, will make you feel a whole lot better the next day. Post-run yoga will decrease injuries and improve the health and strength of muscles. Also, tense muscles have trouble receiving enough blood. Stretching improves the muscles' access to healthy blood and oxygen.

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Comments

Existing Comments

dianaoberman
dianaoberman
June 19, 2022
Fivestar Rating:
5
Comment:

Love this video and have been using it post run for years!

Sandra111
Sandra111
October 30, 2021
Fivestar Rating:
5
Comment:

I love this, I almost always do this class after my run and it really helps my body both to cool down, to channel its strength and to prevent injuries.

tarawrites
tarawrites
October 13, 2021
Comment:

This practice always helps my running recovery. Since the new website, I haven't been able to find Fiji's pre-run workout. Does anyone know if it is still on the site?

haysnk1
haysnk1
May 26, 2021
Comment:

I liked that some of the poses are not "the usual" at this level but still attainable. Really good for stretching the feet.

ruth_w
ruth_w
December 28, 2020
Comment:

I’m off the couch with my first run. Hoping this will help sore prevent sore muscles and build core strength

Sarah G
Sarah G
December 20, 2020
Comment:

I’m not very flexible and this video seems like it would be most effective for people who have a similar level of flexibility as the instructor. It’s quite fast paced, which is less helpful for me in a post workout video.

PoppyIV40
PoppyIV40
July 6, 2020
Comment:

Thank you Fiji. I love this sequence so much, it actually makes me want to run more knowing I have this to come back to!

d55mw
d55mw
April 27, 2020
Comment:

I've started a daily run-walk routine during the pandemic and have modified this due to midsole foot pain. This yoga sequence was helpful today, even if a bit challenging for my inflexible hamstrings ;)

NATS 77
NATS 77
April 7, 2020
Comment:

Perfect post my one session outdoor run during Covid 19 quarantine, exercise keeping me sane and DYWM helping to that end so much, thank you, thank you xx

sng4ever
sng4ever
December 12, 2019
Comment:

Wonderful video! I really needed this after cardio. Lovely. Will share w/my husband

glorig
glorig
September 24, 2019
Comment:

The Pre and Post run sequences have allowed me to be able to run daily again. Previously I had knee and lower back pain that kept me from running long distances regularly. Thank you Fiji!

handstoheart
handstoheart
August 22, 2018
Comment:

I've just started a couch to 5k programme. I've been really concerned about injury and have put off starting. But this class gives me confidence that I'm really taking care of my body and mind in a holistic way. I'm already enjoying being outdoors and moving fast and it works so well alongside everything I get from yoga, as well as giving me something new to bring to yoga. Namaste Fiji, and many thanks to DYWM for always having a perfect class to fit with my life.

Alatiel
Alatiel
April 3, 2018
Comment:

...for me. Usually, I do a restorative class after a jog, but I decided to try this class since I’ve “graduated” to intermediate classes now. My legs feel pretty great after both the jog, and this class. Thank you!

Van_damsel
Van_damsel
January 6, 2018
Comment:

I'm training to run a marathon and this class has helped me maintain my flexibility and recover after tempo and long runs, thanks Fiji!

HeatherSue
HeatherSue
May 16, 2017
Comment:

This class is the perfect follow-up to any lower body workout. Although it's short, it's full of deep and juicy stretches for the quads and hamstrings. It makes a HUGE difference in how I feel post-run ... without it I feel stiff as a board the next day. The only thing missing is a good glute stretch at the end:) Thanks again Fiji for another amazing class !

Dartmoor Yoga Flow
Dartmoor Yoga Flow
April 23, 2017
Comment:

Thank you for these masterful classes Fiji.. I have wanted to run for years but never managed with knee problems. These 3 running classes have helped me enormously, especially the focus on alignment, hips, core, building strength. I think a large part of why I am now enjoying running so much is getting to do this class afterwards, it feels fantastic. Namaste xx

crepuscule3142
crepuscule3142
July 31, 2018
Comment:

Yes, I feel the same way. I have bad knees and flat feet so avoided running for years. I've taken it up recently and combined with this yoga I haven't experienced any problems. Happy running!

Anniepooh63
Anniepooh63
September 30, 2016
Comment:

Great post run yoga flow! I loved it and the stretching it provided in my hips and legs.

Quenzar
Quenzar
September 25, 2016
Comment:

I was worried this call would be too intense after a run -- I mean I just did a workout, right? But actually it focuses on the deep stretching that feels so good after exercise. I feel much more balanced and centered after this video.

JudithAnne
JudithAnne
September 5, 2016
Comment:

Great post run routine! It is so easy to just do a few perfunctory stretches and jump in the shower, but this is a much better alternative.

Julia Green
Julia Green
August 5, 2016
Comment:

Hi. this is very good platform for fitness i am started for beginning and after some days i am loosing my weight day by day
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hellslina
hellslina
June 21, 2016
Comment:

Awesome post-run routine. Added it after my morning runs because I am terrible at stretching afterwards on my own. Thank you!!

LaGuiri
LaGuiri
March 25, 2016
Comment:

I needed a short post-walk sequence so I tried my luck with this one when it was still rated Beginner. When I find I can't reach as far as the instructor, I do something different (for example Camel Pose as a quadriceps stretch). Maybe you could add an alternative, easier video in the future?

Tfillinger
Tfillinger
February 29, 2016
Comment:

I don't run, but I walk and this practice is also very effective for a post-walk stretch. Nice job, Fiji and DYWM crew!!! Love, love, love your videos.

mollymichael
mollymichael
February 25, 2016
Comment:

I run often, but need a lot of warming up and cooling down or else I injure easily. This really opened up areas and stretched me out and a great amount of time. Thank you!

ddzwalker
ddzwalker
January 17, 2016
Comment:

Thank you thank you thank you!!! Exactly what I needed after my 8.5 mile run today!!!! I loved the variations on pigeon!!!

katierose
katierose
December 13, 2015
Comment:

Loved it!!! I'm out of practice, and have only done one particular style of yoga before, this is a fantastic way to get back into and incorporate it with my running. Thank you so so much!

katierose
katierose
December 13, 2015
Comment:

Loved it!!! I'm out of practice, and have only done one particular style of yoga before, this is a fantastic way to get back into and incorporate it with my running. Thank you so so much!

lkothera
lkothera
November 7, 2015
Comment:

Oof. I don't feel this is a beginner video. Stretches were way too deep for me.

txrunyoga87
txrunyoga87
October 13, 2015
Comment:

I consider myself an advanced beginner- I have a solid foundation but am not quite intermediate level yet, and I thought some of this was hard to follow and do. I think after doing the routine a few times, it may get easier to follow though. I do think it was a nice routine for after running.

beck222
beck222
September 27, 2015
Comment:

Ever since my caesarean 6 years ago whenever I go for a jog I pay for it with sciatica-like pain radiating down from my sacroiliac joint. But I love running, so got fed up and decided to put up with it and started the couch to 5k a few weeks ago. I have, however, been doing this routine after each jog and so far I haven't paid for my jogging with pain afterwards even though I can feel the joint stiffening as usual during the run. Found this site because of your pregnancy videos (only non patronising ones I found that actually catered to pregnant women without making the stretch routine useless). So you've now helped me in two ways, thankyou. : )

yc8
yc8
August 25, 2015
Comment:

I have been using this video for over two years now, and a little over one year ago it became the only stretching I do after a run. It is a vital part of my running regimen, keeping me limber without overdoing the stretching. I find it easier, with time and practice, to make adjustments to the more difficult stretches so my body can handle the moves without pain. Thank you, Fiji, for making this video available!

Nugget
Nugget
July 5, 2015
Comment:

Great stretches for after the run! got some new moves now, would highly recommend

Lindersurprise
Lindersurprise
May 13, 2015
Comment:

I recently injured my hip-flexor muscles, so having a set routine to stretch everything out after my run is essential. This routine felt great, both as a stretch but also strengthening those weakness created by the injuries. This is definitely in my regular rotation!

AJMcDougall
AJMcDougall
April 18, 2015
Comment:

Very calming and gentle practice with a nice pace. The only reason I didn't give this 5 stars is because I felt like there needed to be a few easier options outlined. Some of the starting poses were impossible for me (very tight hamstrings) so when more advanced options were given without easier options being given, I did feel a bit silly. I basically had to take bent legs for a lot of this practice. The instructor was lovely though and the result felt good.

Smilla
Smilla
June 18, 2014
Comment:

Dear Fiji and Do Yoga with me crew,

I really appreciate this post-run yoga class and how it makes you end your practise (run) in a very balanced and calm way. However, the music change at 07.57 is quite stressful. First, I thought that I had something else playing in the background, but then I realized that it is actually the background music of the class playing a rythm and style that makes it hard to concentrate on the voice.

It is perhaps the style of music or maybe even the volume that mismatch with the ambiance from the rest of the class? Any how, the result is that the background music from time 07.57 and on, interferes with the instruction and the voice.
I don't know if you can change this music into something more discrete that is not disturbing the voice? If so, I would be very thankful.

Thank you for fantastic classes.

kmj
kmj
February 21, 2014
Comment:

Thank you Fiji! I am adding running back into my routine and this class is so perfect.

danake
danake
March 10, 2014
Comment:

Thank you for this it's the perfect way to finish a run!! Love the dynamic stretches and the final few words about carrying the feelings of wellness with you throughout the day!!