Are you looking to build strength and target key muscle groups to improve your running performance? Look no further than yoga! Yoga is a fantastic way to build strength, increase flexibility, and improve overall fitness, making it the perfect complement to your running routine. In this blog post, we’ll explore how you can use yoga to target key muscle groups and build strength for running.

Warm-up with Sun Salutations ☀️

Sun Salutations, or Surya Namaskar, are a series of yoga poses that are traditionally performed at the beginning of a yoga practice. They are a great warm-up exercise for runners as they get your heart rate up, stretch your muscles, and increase circulation throughout your body.

To perform Sun Salutations, start in Mountain Pose (Tadasana) and inhale as you raise your arms overhead. Exhale as you fold forward into Forward Fold (Uttanasana). Inhale and lift your chest halfway into Halfway Lift (Ardha Uttanasana), then exhale and step back into Plank Pose. Lower down into Chaturanga Dandasana, inhale into Upward Facing Dog (Urdhva Mukha Svanasana), then exhale into Downward Facing Dog (Adho Mukha Svanasana). Hold for a few breaths before stepping forward into Forward Fold once again.

A person performing Sun Salutations in a park

Strengthen Your Core with Boat Pose 🚣‍♀️

Strong core muscles are essential for good running form. Boat Pose (Navasana) is an excellent yoga pose to build core strength.

To perform Boat Pose, start seated with your knees bent and feet flat on the floor. Place your hands on the ground behind your hips and lean back slightly. Lift your feet off the floor, extending your legs towards the ceiling. Reach your arms straight out in front of you, parallel to the ground. Hold for a few breaths before releasing back down to the ground.

A person in Boat Pose on a yoga mat

Build Leg Strength with Warrior Poses ⚔️

Warrior Pose (Virabhadrasana) is a group of yoga poses that are excellent for building strength in your legs and glutes. These poses also improve balance and stability, which can translate to better running form.

To perform Warrior I, start in Mountain Pose. Step your left foot back so that your feet are roughly hip-width apart. Turn your left foot out to a 45-degree angle. Bend your right knee, keeping it directly over your ankle. Press your palms together at your heart or reach your arms up above your head. Hold for a few breaths before switching sides.

To perform Warrior II, start in Mountain Pose. Step your left foot back as before. This time, turn your left foot out to a 90-degree angle. Bend your right knee as before. Stretch your arms out to the sides, parallel to the ground, and gaze over your right hand. Hold for a few breaths before switching sides.

A person in Warrior II on a beach

Open Your Hips with Pigeon Pose 🐦

Hip tightness can contribute to poor running form and even lead to injury. Pigeon Pose (Eka Pada Rajakapotasana) is an excellent pose to open up your hips and improve flexibility.

To perform Pigeon Pose, start in Downward Facing Dog. Bring your right knee towards your right wrist, and lower your right shin down to the ground, angling it towards your left hip. Slide your left leg back behind you, keeping your hips level. Fold forward over your front leg, resting your forehead on the ground or on a block. Hold for a few breaths before switching sides.

A person in Pigeon Pose on a yoga mat

Cool Down with Savasana 🧘

After a good workout, it’s essential to give your body time to cool down and relax. Savasana, also known as Corpse Pose, is the ultimate relaxation pose and is the perfect way to end your yoga practice.

To perform Savasana, lie down on your back, arms by your sides, palms facing up. Close your eyes and take slow, deep breaths. Allow your body to fully relax and release any tension. Stay in Savasana for a few minutes or as long as you like before slowly coming back to a seated position.

A person in Savasana on a yoga mat

Yoga can be an incredibly effective tool for runners looking to build strength and target key muscle groups. Whether you’re a seasoned yogi or a complete beginner, these poses are a great place to start. Incorporate them into your routine and watch as your running performance improves!

An image of a runner in nature