Yoga for Long-Distance Runners

By Amanda Junker

Tips to boost your mind and body on race day

Good Dog
To decrease post-marathon stiffness, yoga poses can offer more instant full-body relief than traditional running stretches. “Nothing beats Downward Facing Dog,” Felstead says. “It gets into the calves, hamstrings, and back.” Immediately stretching the three muscle groups you just worked for hours on end will minimize next-day soreness.

Here’s how: Put your hands on the ground, shoulder distance apart. Spread your fingers, straighten (but don’t lock) your arms, and rotate your shoulders down your back. Bend your legs so your shins are almost parallel to the floor. Then, think about drawing your hips as far away from your hands as you can as you lift up and press your legs back through the quads to straighten your legs. Stay here for 5 or 6 long, deep breaths. Finish in Child’s pose for extra lower back relief. Repeat this three or four times as needed.

More:
Up your endurance with this sequence.

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