Enjoyed a yearly run of 2,000 miles, here are my top four post-run recovery stretches that I can't get enough of
Incorporating yoga into your running routine can offer significant benefits, particularly for injury prevention and recovery.
A popular yoga pose, Downward Dog, targets the back side of the legs, shoulders, hips, and back, making it a valuable addition to any runner's repertoire. However, a version of Downward Dog where the heels are pedaled in turn can specifically focus on targeting the calves, an essential muscle group for runners.
For stretching the inner thighs, a crucial area for lateral stability and preventing knee, hip, and back pain, the Inner Thigh Stretch is recommended. This involves standing with feet wide, bending one knee to stretch the opposite inner thigh, holding the position for 10 seconds per side.
The Pyramid Stretch, another effective stretch, targets the hamstrings, hips, and lower back. To perform this stretch, start in a split stance, bend forward at the hips, and hold the pose for a few deep breaths.
The Warrior 1 Pose improves hip range of motion, leg strength, and stability, all important for runners maintaining good form. Meanwhile, the Puppy Pose stretches the shoulders, chest, and back, counteracting tightness from running and promoting spinal flexibility.
For a comprehensive post-run routine, Dr. Kristie Ennis's suggested four gentle stretches focusing on the hips, hamstrings, calves, and lower back can help reduce soreness and enhance recovery. Additionally, a Yoga Flow for Runners, which combines stretching with strengthening for feet, legs, and core stability, can be beneficial on rest days or post-run.
As for stretching before runs, dynamic stretches are recommended to prepare the body. The 'World's Greatest Stretch', a dynamic stretch that works the glutes, hamstrings, hips, chest, and back muscles, with the glutes being the key area, is a good choice.
It's worth noting that as we age, maintaining fitness at home can be achievable after cancelling a gym membership. The 'Steering Wheel' exercise can be done as an alternative to push-ups to strengthen the upper body.
When it comes to choosing a yoga mat, the Manduka PRO Yoga Mat is available at various prices, ranging from $113 to $180.61, while the Gaiam Yoga Mat is available from $15 to $33.50.
In summary, by incorporating targeted static stretches (inner thigh, calves, lower back) and yoga poses (Warrior 1, Puppy Pose, Downward Dog) into your routine after running, you can support injury prevention and recovery. Dynamic warm-up stretches before runs and static stretches with deep breathing after runs optimize muscle function and aid healing.
Engaging in home workouts by utilizing dynamic stretches such as the 'World's Greatest Stretch' and the 'Steering Wheel' exercise can help maintain fitness and strength when one can no longer attend the gym.
To complement a health-and-wellness lifestyle, engaging in yoga practices like Downward Dog, Inner Thigh Stretch, Pyramid Stretch, Warrior 1 Pose, and Puppy Pose can improve flexibility, reduce soreness, and enhance recovery, particularly for runners. Additionally, incorporating a Yoga Flow for Runners into your routine can provide beneficial exercise on rest days or after runs.
