If you’re serious about taking your running game to the next level and reducing your risk of injuries, then listen up, because I’ve got some exciting news for you. It’s time to bring deadlifts into the spotlight and make them your new best friend on the road or trail!

Now, you might be thinking, “Wait a minute, isn’t running all about endurance? Why would I need to bother with body strength?” Well, my friend, let me tell you something: that’s a common misconception, and it’s time to set the record straight. Strength training is an absolute game-changer for runners, and one exercise in particular stands tall among the rest—yes, you guessed it—the deadlift!

But hold on, don’t roll your eyes just yet! I promise you, this is not your typical boring workout routine. Deadlifts are like a secret weapon for runners, providing a whole range of benefits that can supercharge your performance. They’re not only runner-friendly but also downright awesome for building strength and resilience. Trust me, once you discover the power of deadlifts, you’ll wonder how you ever ran without them.

In this article, I’m going to spill the beans and share with you why deadlifting is an absolute must for runners. I’ll also let you in on a few of the most efficient deadlift variations that you can seamlessly integrate into your cross-training routine. So, lace up your shoes, grab a water bottle, and let’s dive into the world of deadlifts together!

Ready? Let’s hit the ground running, quite literally, and uncover the secrets behind this extraordinary exercise. Buckle up, because it’s about to get exciting!

Are Deadlifts Good for Runners

Let’s talk science for a moment. The deadlift is not just any exercise—it’s a compound movement that targets a wide range of major muscles in your body. We’re talking about the ones that truly matter for us runners, like the powerful back muscles, glutes, and hamstrings.

These muscle groups are the driving force behind our forward propulsion, and they hold the key to unlocking our speed and stability while pounding the pavement or conquering the trails.

Now, you might be wondering, “How exactly do I nail the deadlift technique?” Fear not, my friend, for I’ve got your back. There’s a treasure trove of deadlift variations out there, just waiting for you to discover them and add them to your cross-training routine. But here’s the catch: you’ve got to do them right. We don’t want any unnecessary injuries derailing your running dreams, do we? Proper form is crucial, so take the time to learn and master the technique.

But hey, don’t fret over which variation is the “best” one for you. The beauty of deadlifts lies in their versatility. Choose the variation(s) that resonate with you the most, considering factors like personal preference, injury history, and your specific training goals. It’s like crafting your own unique path to greatness, tailor-made for your individual needs.

Now, I know you might be thinking, “Hey, can you back up these claims with some evidence?” Absolutely! Let me unleash the power of research and share a few pearls of wisdom with you. Numerous studies and research papers have highlighted the remarkable benefits of deadlifts for runners. They not only enhance overall strength but also contribute to improved running economy and injury prevention. It’s like giving your body an upgrade, boosting your performance, and safeguarding you from potential setbacks. Talk about a win-win situation!

Beginners Start Slooooow

Beginners, start with a relatively lightweight and focus on proper form.

So if you are a beginner, start with relatively lightweight (a 40-pound loaded bar, for instance) and focus on your technique.

Ego won’t work here, make sure to make form a priority.

Here are six deadlift variations to try, whether you’re seeking to improve your strength, speed, power or endurance

1.     Conventional Deadlift

This is the classic form of a deadlift and the foundation of all other variations.

Get this one right, and the other versions will come in handy.

There is a lot to cover here, so please hang with me here.

Proper Form

Stand tall, feet a bit wider than shoulder-width apart, toes pointing straight ahead or slightly outward.

Line up the balls of your feet under the bar.

Then, hinge from the hips, bend your knees, then grip the barbell with shoulder width or slightly wider with an overhand grip.

This is your starting position.

Be kind to your spine.

Always protect your spine by activating your core.

I’m talking about your abdominal muscles here.

If you feel somehow painful in your lower back, drop it down, activate more.

Next, raise the weight up by extending your hips and.

Remember to contract your glutes, hamstrings, quads, and calf muscles while keeping the weight close to your body head up, chests out, back flat, and knees pointed in the same direction throughout the movement.

Hold for a moment, then slowly bring the weight down to the floor by bending your hips and knees.

2.    Sumo Deadlift

The sumo deadlift is the wider stance version of a deadlift, and it focuses primarily on the quadriceps, the inner thighs, and glutes.

The move can also help you improve your range of motion (especially within your hip flexors) needed for lifting heavier weights without injury.

Proper Form

Start by standing tall,  feet twice shoulder-width apart, toes pointing out at an angle, chest up,  again core should be activated.

Next, while keeping your back flat, bend your knees, hold the bar and lift it up by pressing through your heels and thrusting your hips forward.

Stand all the way up, pause, then slowly lower it to starting position and repeat.

3. Romanian Deadlift

The Romanian Deadlift is a fantastic variation for the hamstrings, an important running muscles.

Feel free to perform it by either using a loaded barbell or with dumbbells.

Proper Form

Begin by standing with shoulder width or a narrower stance—depending on your own personal preference.

Grab the bar from the floor with shoulder width to wide overhead grip and keep looking straight ahead as you lift the weight up.

Next, while keeping your arms straight and knees slightly bent, slowly bend at your hip joint and lower the loaded barbell as far as you can without rounding your back.

Make sure to extend your hips forward until you starting feeling a good stretch in the back of your thighs.

Bend down as far as your flexibility allows, but don’t force it; otherwise, expect trouble.

Once you reach the bottom portion, pause, then pull the weight back up to starting position and repeat.

Make sure to squeeze your hamstrings and core muscles at the top of the motion.

4. Trap Bar Deadlift

Trap Bar version is back friendliest deadlift-.

No room for injury to stop you.

This variation helps you cut injury risk while upping your ability to lift heavier loads.

Proper Form

Stand in the center of the trap bar, bend your hips and knees, then lower down until your thighs are parallel to the floor.

Next, while keeping your back straight and core engaged, grab hold of the bar’s handles using a neutral grip, then lift it up by thrusting your hips forward, pause, then slowly return to the starting position.

5. Kettlebell Sumo Deadlift

The Kettlebell Sumo Deadlift focuses on the inner thighs and lower back muscles.

It also improves balance, strength, coordination in the entire lower body.

Proper Form

Assume a wider stance, your toes pointing outwards, core engaged, and back flat.

Next, while bending at the hips, grasp a kettlebell of challenging weight with both hands, then lift up off the ground by extending your knees and hips.

Then, stand tall with chest out, head held high, and core engaged.

Lift the kettlebell off the floor by extending your hips and knees.

Make sure to stand tall, with chest out, core engaged, and back straight.

Pause, breathe, then lower to starting position.

Additional resource – Single leg bridge for runners

6. Single-Leg Deadlift

The Single-Leg Deadlift works the glutes like nothing else.

The glutes are the central power of your running stride, and essential for keeping stability throughout your gait.

Make sure to build the proper form first before do it with single leg.

I’d suggest that you perform this variation with a kettlebell as it’s more convenient, but feel free to use other tools.

Proper Form

Hold a 15 to 20-pound kettlebell in your right hand, and lift your left foot slightly off the ground.

Next, while activating your core and keeping your back straight, lean your entire torso forward and lower the weight toward the floor by bending at the hip and extending the left leg behind.

Hold for a count of three, then press back up to starting position.

Super worth a try, right?

For a stable posture during your running schedule. Deadlift not as scary as the name, though.

What are you waiting for?

Have you ever thought about supercharging your running routine with a touch of yoga magic? Well, today is your lucky day!

In this comprehensive guide, I’ll be your yoga guru, unveiling a treasure trove of poses to boost your flexibility, mobility, and strength.

But before we roll out the yoga mat, let’s first uncover the incredible perks yoga brings to your running game.

Yoga Increases Flexibility

As a runner, you’re no stranger to muscle tightness. Those nagging aches and pains often stem from muscles that are too tight, leading to injuries and subpar performance. But fear not, yoga has your back (and hamstrings and calves)!

Yoga is your secret weapon against muscle tightness. Through regular yoga practice, you’ll improve your flexibility, which is crucial for maintaining a healthy range of motion in your joints and muscles. Say goodbye to those stiff glutes, hamstrings, and lower back muscles – yoga will help you regain your suppleness.

Yoga Boosts Total Body Strength

Running is fantastic for your lower body – it’s like a strength training session for your legs with every stride. However, it tends to focus primarily on specific muscle groups, leaving others underutilized. This imbalance can set the stage for injuries down the road, like the dreaded runner’s knee.

Enter yoga, your ticket to a balanced, full-body workout. In yoga, you’ll engage all your muscles in various poses and movements, building strength evenly across your body. Think of it as a holistic approach to fitness. With yoga, you’ll discover newfound strength in your core, upper body, and those oft-neglected stabilizing muscles.

Yoga Enhances Mind-Body Connection:

Running can sometimes turn into a monotonous activity – one foot in front of the other, focusing on your pace, and miles ticking away. Yoga adds a refreshing twist to your routine by introducing mindfulness and a deep mind-body connection.

Yoga encourages you to be present in the moment, tuning into your body’s sensations and connecting with your breath. This newfound awareness can enhance your running form, making you more efficient and less prone to injury.

Strengthen Your Mind with Yoga

Running isn’t just about physical endurance; it’s a mental game as well. Your inner game, which includes self-confidence, self-esteem, and mental resilience, plays a vital role in achieving your running goals and conquering life’s challenges.

Yoga is your go-to tool for building a robust inner game. Through yoga, you’ll learn valuable techniques to calm your mind, manage stress, and boost your self-confidence. Poses like the Warrior series can instill a sense of power and determination, translating directly to your running endeavors. When your mind is strong, your body follows suit.

Breathe Deep With Yoga

As a runner, you understand the critical importance of lung capacity. Efficient breathing fuels your runs, providing the oxygen your muscles need to perform at their best. Yoga takes your lung capacity to the next level.

Yoga teaches you the art of full-spectrum breathing, engaging not just your shallow upper lungs but also your middle and lower lungs. This holistic approach to breathing increases your lung capacity and oxygen intake, benefiting your running performance.

On the yoga mat, you’ll discover the significance of breath control. Deep, controlled breathing not only optimizes your physical performance but also nurtures your mental state. It helps you stay calm under pressure, manage pre-race jitters, and focus during challenging runs.

Yoga For Runners as a Restorative Practice

Yoga, especially its restorative asanas (postures), possesses incredible soothing and healing powers. These gentle poses are like a comforting embrace for your tired body. They promote deep relaxation and conscious restoration after a challenging run.

This restorative aspect of yoga accelerates your recovery process, making you a healthier and more resilient runner in both the short and long term. It’s your secret weapon to bounce back faster and stronger.

Yoga is The Best Form Of Active Recovery

Active recovery, the practice of engaging in light exercise on your rest days, is essential for runners. Yoga reigns supreme in the realm of active recovery. Why, you ask?

Imagine this: It’s your rest day, and you’re itching to stay active without pushing too hard. Yoga steps in as the perfect solution. It provides a gentle yet effective way to keep your body engaged, promoting flexibility, mobility, and muscle recovery.

So, when recovery days roll around, don’t miss the opportunity to incorporate yoga into your routine. It’s your chance to rejuvenate and maintain your running prowess.

The Yoga Gear You Need

So, you’re ready to dive into yoga as a runner, but before you strike a pose, let’s talk yoga gear.

Having the right equipment can elevate your practice and ensure you’re getting the most out of it. Don’t worry; you don’t need a shopping spree – just a few essentials to get started. Let’s break down what you need:

A Yoga Mat

Just as runners rely on their shoes, yogis lean on their mats. A yoga mat is your sacred space, offering comfort and stability for your practice. It’s where you’ll find your balance, both physically and mentally.

Investing in a quality mat is worthwhile. Look for renowned brands like Hugger Mugger or JadeYoga.

While fancy mats can range from $90 to $120, you can snag a starter mat for as little as $25 on Amazon. Keep in mind that cheaper mats may lack durability and cushioning, so consider your usage frequency when choosing.

Straps

When practicing yoga, comfort is key. Opt for breathable, moisture-wicking yoga attire that allows you to move freely. Whether it’s leggings, shorts, or tank tops, make sure your outfit supports your practice.

Yoga Blocks:

In the world of yoga, the trusty yoga block is your best buddy. It’s a versatile tool that can help you enhance your practice, improve flexibility, and maintain proper alignment. Whether you’re a beginner or an experienced yogi, yoga blocks have your back (or should we say your spine?). Let’s dive into why these blocks are a game-changer:

Bolster:

If you want to take your practice to the next level, consider a yoga bolster. It’s a cushioned prop that enhances relaxation during restorative poses and meditation.

Additional resource – The Myrtl routine

Yoga Clothing

Just as you choose the right running gear, picking the perfect yoga clothing can make a world of difference.

Here’s what to consider:

• High-Performance Fabrics: Seek out yoga attire made from high-performance, moisture-wicking fabrics. These materials keep your body dry and comfortable during your practice.
• Yoga Pants: A classic choice for both men and women, yoga pants come in various colors like navy, brown, or black. They offer flexibility and ease of movement, allowing you to flow through your practice comfortably.
• Form-Fitting Tops: Opt for form-fitting tops that stay in place, even during those deep forward bends. You don’t want your shirt flying over your head mid-pose!
• Mix and Match: Get creative with your yoga attire by mixing and matching different tops and pants. Express yourself through your clothing choices while keeping functionality in mind.

Take Classes

Embarking on a yoga journey is a marvelous way to harmonize mind, body, and soul.

But where do you begin? Allow me to guide you through the process:

Explore Live Classes

The energy of a live yoga class is truly unique. Consider joining a local yoga studio or fitness center. You’ll experience the guidance of a skilled instructor and the camaraderie of fellow yogis. It’s a journey best shared.

Online Yoga Classes

If a live class isn’t accessible, online classes are a fantastic alternative. You’ll discover a multitude of free yoga classes on platforms like YouTube.

Here are some YouTube channels that I recommend:

• Travis Eliot
• Yoga with Kassandra
• Yoga With Adriene

Online Subscription Services

For a more extensive yoga experience, you might explore subscription services like Yoga Download. These services typically cost between $10 to $15 per month and offer a treasure trove of yoga courses suitable for all ages and backgrounds. They may even have specialized programs tailored for runners.

Whichever path you choose, remember that yoga is a personal journey. It’s not about how perfectly you perform each pose; it’s about connecting with your inner self, finding balance, and embracing mindfulness.

Yoga For Runners – The Best 27 Poses

Without further ado, here’s a long list of yoga poses for runners that improve flexibility, strength, and functional fitness.

Enjoy!

Note – A Yoga Warm-up Routine

Before you try any of the yoga poses shared below, please make sure you’re well warmed up.

Perform the following warm-up yoga sequence (even following a run) to get your muscles and joints for action.

Yoga For Runners  – The Flexibility Routine

The following yoga poses are exactly what you need to improve your flexibility as a runner.

1. Forward Fold (Uttanasana)

The Forward Fold asana is ideal for runners since it opens up and stretches out the hamstrings, glutes, and lower back—some of the most troubled areas in runners.

Proper Form

Begin in standing pose, then as you exhale, hinge at the hips and bend forward, lengthening the front of your torso.

Next, fold forward slowly and grab onto your shins, or for a more intense stretch, reach down for your toes or ankles.

Breathe deeply and let the crown of your head move toward the floor, releasing and relaxing your neck and head as much as possible.

I highly suggest that you hold this pose for as long as you can.

Anyway, as long as you are breathing deeply and feeling the stretch, you are doing just fine.

A yoga strap is really welcome.

Step over the strap and try to pull the strap first.

After your spine neutral, reach deeper with the strap.

2. Downward-Facing Dog (Ado Muka Svanasana)

This asana mainly stretches the hamstrings.

Runners are notoriously infamous for tight hamstrings— this tightness can hinder performance and lead to injury.

In fact, injuries like runner’s knee, IT band syndrome, and other injuries, even leg cramps, have been linked to tight hamstrings.

This yoga pose also stretches the calves, and shoulders and strengthens the arms and legs.

Proper Form

To perform downward facing dog right, come into your hands and knees with hands straight below your shoulders and knees directly below hips.

Next, tuck your toes under, spread your fingers wide, then on the inhale, raise your knees off the floor and push your hips up toward the ceiling.

To dig deep into those hamstrings and calves, draw your heels down as far as it is comfortable.

Keep a slight bend in your knees if it’s too much to handle.

Hold the position for five deep breaths.

3. Low Side Lunge (Skandasana)

One of the most dynamic and simple poses for promoting flexibility and mobility in hips and hamstrings.

This pose can also help you prevent side cramps, along with other running pains and aches.

Proper Form

From mountain pose, separate your feet into a wide stance, then fold forward and place both hands on the ground.

Next, place your right hand on your right knee, and while exhaling, bend your right knee, while lengthening the left leg.

Make sure that your left foot is aligned with your right ankle.

Keep your chest lifted and open, and hold the stretch for five deep breaths. Then repeat on the other side.

4. Triangle Pose (Utthita Trikonasana)

Tight hips are another major issue among runners.

Nevertheless, the Triangle pose is a great asana for stretching the hip flexors as well as the groin and the hamstrings.

Plus, it also adds strength to the ankle, thighs, and knee, helping you ward off a plethora of running injuries.

Proper Form

To perform the Triangle pose, begin by standing straight and extending your right leg to the side a little more than hip-width distance apart.

Make sure to turn the right toes in slightly and rotate the right thigh open to turn your left foot at about 90-degree angle.

Next, turn your right foot perpendicular to your left as you extend your right arm straight above your right foot, then gradually fold over at your right hip and lower your hand down to grab your thigh, knee or shinbone.

If you want more, slowly walk your hand down to grasp your calf or ankle, or big toe, but never compromise good form.

Hold the position for five breaths, then slowly press back to starting position and switch sides

5. Eagle Pose (Garudasana)

This is a must yoga pose for runners since it opens up and stretches the scapula, shoulders, elbows, ankles, hips, and knees, and also strengthens the calves and ankles, as well as improving balance and coordination.

Plus, it speeds up blood flow, leading to faster recovery rates after a workout.

Proper Form

Stand with your feet hip-width apart, raise your hands above your head, and swing them down in front of your body, wrapping your left arm under your right arm.

Next, bend your right knee and cross your left leg around the right leg, hooking your left foot on either side of your right leg.

Lower your butt down as much as you can and lift up through the arms to stay well balanced.

Keep the pose for the five deep breaths, then unwind and switch sides.

6. Camel (Uṣṭrāsana)

As a runner, chances that you spend a lot of time hunched over, shoulders in, and chest down.

That’s why a heart-opening pose, like the Camel, is ideal.

This yoga asana improves flexibility and strength in the upper body, and it also can help you build better posture—on and off the running track.

Plus, opening your chest will not only counter some of the bad posture patterns from running, but it will also open up your chest and give you more space to breathe, and as you know, the better you breathe, the more oxygen you pump into your blood and working muscles, thus the better you run.

Proper Form

To safely perform the Camel asana, begin with your knees on the floor, hip-width distance apart, and hands on the hips.

Next, stack your hips right over your knees, draw the shoulder blades down the back, and reach back with your hand to take your low back.

Focus on your knees, if its in a V shape, you are doing something wrong.

Then, from there, take the center of your chest up and slide your palms down as far as you can.

Try to reach back to take hold of your feet or ankle.

Reach as far down as it’s pain-free.

Shoulder blades should be facing to the sides of your body, not forming M shape.

Avoid M shape on your shoulder blades for deeper pose and bigger space.

Stay in the pose for five deep breaths, then slowly come back to starting position.

7. Pigeon (Eka Pada Rajakapotasana)

As a runner, stress, and tension can build up in the hips and create tightness—a tightness that can compromise performance and lead to a plethora of running injuries.

The Pigeon asana increases the range of motion and flexibility in your hips, boosting running performance and reducing the risks of injury—especially knee pain.

Proper Form

To perform the Pigeon right, start from table pose (on all fours), then slide your right knee forward toward your right hand, then straighten and stretch your left leg back as far your hips will allow.

Rest your right shin on the floor, slightly behind your hands.

Next, square your hips and lower your body down as far as you can while feeling the stretch in your hips, glutes and groin area.

You can sit up and rest on your palms, elbow, or lie all the way down for a deeper stretch.

Hold the pose for five deep breaths, then to come out from the Pigeon, tuck your left toes under and bend your left knee and slowly glide your right leg back until you are back to starting position.

Switch sides.

Yoga For Runners  – The Recovery Routine

Here are my yoga poses for post-run muscle soreness and recovery for runners.

8. Legs Up The Wall (Viparita Asana)

If you pick only one pose from my my yoga for runners list, do the Viparita asana.

This inverted pose speeds up recovery by draining fluids from the legs, stretching the hamstrings—troubled area for runners—and releasing tightness and stress in the lower back, feet, and legs.

Plus, it’s so simple and easy to perform.

Proper Form

To perform the Viparita asana, start by sitting with one hip close to a wall.

Next, swing both legs up the wall and get your butt as close to the wall as it’s comfortable.

If you feel any pain in the lower body—especially in the hamstrings—then slide a few inches away from the wall.

Hold the position for as long as you can, then to come out safely from the pose, bring your knees into your chest for a couple of breaths, roll to one side, rest for a moment, then slowly get up.

Make sure spine neutral, not curving so your legs are not going to put stress on your spine.

9. Seated Star Pose (Baddha Konasana)

A great pose for releasing tension in the hips, lower back, shoulders, and neck.

Proper Form

Begin by sitting down on the floor with the soles of the feet together, heels roughly 20 inches in front, and knees bent in a kite shape, forming a diamond shape with the legs.

Next, straighten your spine then slowly round the spine forward, bringing the forehead towards the heels.

Hold the pose for one to two minutes before slowly releasing.

Here are seven yoga poses for your post-run routine that will help you speed up recovery rate, thus bounce back faster and keep you running injury free for the long haul.

10. Reverse Child’s Pose

An ideal asana for stretching and releasing the quads and hip flexors.

It also elongates the back and relaxes the entire body.

Proper Form

To perform this pose right, start by sitting on your heels with your big toes touching, knees about hip-width apart and hands resting on your thighs.

Then, lay your torso between your thighs and lower your belly and chest to rest between your knees, bringing the back of your head to the mat.

Next, extend your arms straight in front of your palms down on the floor, and stomach sitting comfortably on top of your thighs, forehead to the mat.

Stay here for at least a couple of minutes.

Try 30 seconds, if you feel comfortable, you can add it up from 60 seconds to two minutes.

11. Reclining Cobblers Pose (Supta Baddha Konasana)

A great restorative yoga asana for releasing the abductors, chest, hips, groin, and the lower back.

Proper Form

Start by sitting in a Staff Pose, with the legs extended straight in front of you on the floor.

Then, bend your knees and draw your heels in toward your pelvis.

Next, press the soles of your feet together and slowly drop the knees open to the sides, then slowly lean backward and bring your elbows to the mat.

Lower your back as far as you can.

Hold the pose for ten deep breaths, then to come out safely, roll over to your right side, and sit up, using the hands to support you.

Feel free to use props to deepen your pose.

Blocks can be placed under the knee.

If you are into Iyengar, you can wrap strap and sit on it, so you can really control the stretch.

12. Happy Baby Pose (Ananda Balasana)

Another ideal pose for opening and releasing the hips and groin.

This pose stretches the hip joints, which can get tight and stiff from running.

Plus, this pose is very calming for the body and mind.

Proper Form

Start by lying down on your back, and on the exhale, draw your knees into your chest and grab the outside edges of your flexed feet with your hands.

If this stretch feels too much, then grab behind your thighs.

Next, open the knees and bring your hips down to the floor as far as you can, and hold the outside of the feet as you draw the knees toward your armpits while keeping your lower back firmly on the floor.

Breathe deeply and make sure to rock gently from side to side to release any tension.

Hold the pose for ten deep breaths, then move on to the next pose.

13. Supine Spinal Twist (Supta Matsyendrasana)

This asana twists and releases the spine, and also stretches the shoulder, glutes and the hips—troubled areas for runners.

This pose lengthens the back muscles, which is good for relieving back pain— especially following a long run or after sitting for prolonged periods of time.

Proper Form

Start off by lying on your back, then bend both knees and place the soles of your feet on the floor.

Next, bring your right knee close to your chest and extend the left leg straight on the floor.

For the twist, drop your right knee over to the left side of your body, twisting the spine and low back.

For more stretch in the upper body, open your right arm to the right side in line with your shoulders, while resting your left hand on your right knee for a deeper release and twist in the spine and lower body.

Hold the pose for ten deep breaths, then slowly bring your right knee back, straighten your right leg, and do the other side.

14. Corpse Pose (Savasana)

The perfect pose for rest, relaxation, letting go, and contemplating after a workout.

Proper Form

To make the most out of this awesome pose, lie flat on your back with your knees bent, feet on the floor.

Use a small pillow (or fold your mat) below your neck if you have to.

Next, close your eyes, keep your legs comfortably apart, release your feet and knees complexly and breathe deeply.

There is nothing to do.

Just be present and turn your attention inward and scan your body from head to toe, looking for tension and contracted muscles.

Go as deep as you can, and enter a complete state of total relaxation.

Let your mind go then bring all of our attention to your breath.

Be in the now.

Stay in Shavasana for at least 10 minutes.

You can have soothing and relaxing music in the background.

It’s okay to fell asleep during this pose.

Most of the yogis did that too!

Yoga for runners couldn’t be this easy.

Yoga For Runners  – The Strength Routine

Here are seven yoga poses that every runner should do to increase strength in the whole body

If you find any of these poses too easy and boring, then just hold the asana for one full minute or longer while making sure you have proper alignment and the right form to test your strength and stamina.

Don’t cheat.

That’s the motto.

15. Four-Limbed Staff Pose (Chaturanga Dandasana)

This is a must since running is an exclusive lower-body activity, so the upper body gets tossed to the side.

So don’t be surprised if you have the upper strength of a 9-year-old.

The good news is that this pose is perfect for you.

This yogic pushup position builds strength in the upper body when done properly.

Yoga for runners at its best.

Proper form

Lie facedown, then propel yourself up to plank position.

Make sure your body is aligned from head to toe.

Next, come a little bit forward on your toes and bend the arms straight back, keeping the upper arms hugging into your sides as you lower your body to hover a few inches above the floor.

Pause for a moment, then push back up slowly to a plank position, or roll over the toes, and come back to upward facing dog.

Make sure to keep your shoulder below the level of your elbows and keep your whole body straight.

Do at least ten slow push-ups before you move on to the next asana.

Ideally, shoot for five sets of 10 reps.

Try not to collapse your hip or chest.

For easier one, try to move your wrist wider to the side.

16. Low Lunge (Anjaneyasana)

The low lunge is a great pose that strengthens the thighs and the calves.

This asana also stretches the front of your hips.

Proper Form:

To perform Burning Low Lunge, step your right forward three to four feet to assume a lunge position.

Next, press back through the right heel to straighten the left leg.

Lower your left knee until it almost touches the floor and bring down your hands to the sides of the front foot, under the shoulders.

Hold the position for five deep breaths, then switch sides.

17. Warrior III (Virabhadrasana III)

Warrior III increases strength and length in the spine, core, and torso while also strengthening the muscles in your legs.

Plus, it also builds balance and concentration.

Proper form

Start by standing in mountain pose with feet hip-distance apart, arms at your sides.

Then, step forward with your right foot three to four feet in front.

Turn your right foot out 90 degrees, so your toes point to the top of the mat, and pivot your left foot inward at a 45-degree angle.

Next, shift your weight forward onto the front heel as you gently kick up your back up in the air while bringing your torso forward until it is parallel to the floor.

Make sure to engage your core and that your neck is in a relaxed position.

Gaze at the floor a few feet in front of your body and hold the pose for five deep breaths, then bring your left leg slowly to the floor, and switch sides.

18. Crescent (Anjaneyasana)

This dynamic standing yoga pose strengthens all the muscles in your lower body.  It also stretches the lower body while improving balance and stability.

Proper form

From mountain pose, step your right foot three to four feet in front of you, then lower your hips into lunge position and shift your weight onto the ball of your back foot, bringing your hands to your hips or above you and reach for the ceiling, with palms facing each other if balance is not an issue.

Make sure to keep your upper body as high as you can while staying up on the ball of the back foot.

And check that your hips are squared the entire time.

Hold the position for five breaths then switch sides.

19. Goddess (Utkata Konasana)

Running requires a lot of glutes and quads action, and this pose can come in handy.

The Goddess asana is a wide squat variation that will tone your lower body and core like no other asana.

Proper form

From mountain pose, take a step open to the right, so your feet are about three to four feet apart, and lift your arms out to the sides at shoulder height.

Next, turn your toes out slightly, then on the exhalation, bend your knees directly over your toes and squat down, so your quads are parallel with the floor.

Hold the position for up to ten deep breaths, then slowly lower your hands to your hips, and press firmly into your feet to go back to starting position.

20. Three-Legged Dog (Eka Pada Adho Mukha Svanasana)

This is a powerful variation of the classic downward dog asana, and it will help you build immense strength and mobility in your lower body, especially in the glutes—also known as the buttocks—and lower back.

Proper Form:

In downward dog, step your feet together, so your big toes are touching.

Then with arms and legs straight, inhale and raise your right leg while keeping your hips level and the right foot strongly flexed, raising the right leg up in the air, and coming into a downward Dog split.

Hold the pose for five deep breaths, then switch sides.

Make sure to engage your core throughout the pose and to keep your shoulder parallel to the floor.

For more challenge, try balancing on one the right foot, left arm, then switch side—left foot with the right arm.

21. Bent Standing Split (Tadasana)

If you have any flexibility issues in the hamstrings, quads, and hips, then this asana will be extremely difficult (and really useful!).

Chances you are tight in these areas if you run regularly (and don’t a proper stretching routine to counteract the effects of pounding the pavement).

This move also increases balance, which enhancing coordination and strengthening the thighs, knees, and ankles—this can help you stop ankle sprains and reduce the risks of knee pain and injury.

Proper form

From mountain pose or Tadasana, hinge at the hips to come into a mild forward fold, with your fingertips touching the ground.

Next, shift your weight onto the right foot, then on the inhale, lift your left leg parallel to the floor.

As you lift your leg higher, bring your torso closer to your right leg.

For more challenge, walk your hands to either side of your right foot and grab your foot or ankle as much as you can.

Hold the pose for five deep breaths, then bring your left leg down on the exhale, recover for a moment, then on the inhale repeat on the other side.

 Core Yoga Poses For Runners

A strong core—the muscles of the abdominals, lower back, obliques, and glutes, is essential for preventing injury and fatigue in runners.

The core muscles are key for developing good running form and posture, stopping you from bending at the waist—especially when fatigue starts to set in.

This can help you ward off back pain along with a host of biomechanical problems.

The sequence includes seven powerful yoga poses to fire up and strengthen all of your core muscles—with no exception.

22. Plank (Phalakasana)

The plank asana tones most of your core muscles.

It also builds upper body and low back strength and lengthens the spine.

Proper Form

Assume a push-up position with hands and knees shoulder width apart, fingers spread wide apart with the middle finger pointing forward, and toes tucked under, pressing into the palms with the straight arms.

Form a straight line from your head to your ankles by tucking your tailbone under and engaging your core muscles to keep your pelvis torso steady and firm.

No sagging allowed.

To keep your legs active through the hold makes sure to press with your heels toward the back of the mat.

While maintaining your neck soft and gazing down at the floor, hold the plank position for one to two minutes before moving into the next asana.

Lift the base of the skull away from the back of your neck and gaze down the floor.

To come out of this pose, slowly bend your knees to the floor to assume child pose, then move on to the next asana.

23. Dolphin Plank (Makarasana)

Or elbow plank, this is a variation of the classic plank, resting on the elbow this time.

This asana targets more of the muscles of the abs, with less strain on the arms and shoulders.

This is a great asana for runners since it targets the entire core as well as helping improve posture and adding strength to stabilizer muscles.

Proper Form

Start by lying face down on the mat, resting your upper body on your forearms with your elbows right under the shoulders, and palms firmly grounded.

Next, to come into the dolphin plank, raise your hips towards the ceiling, coming onto the tips of your toes while staying on your forearms.

Make sure to maintain a straight line from your head to your heels by keeping your back flat and abs engaged throughout the hold.

If your spine curving, retreat and try again.

Make sure to protect your spine straight.

Hold the pose for one to two minute, then lower down and move to the next asana.

24. Balancing Star (Vasisthasana)

This is the third plank variation I’m sharing with you today.

This asana mainly targets your side core muscles—what’s known as the obliques—as well as strengthening the thighs, glutes, shoulders, and arms.

It also challenges your balance like no other asana—except for, maybe, Warrior III.

Proper Form

Start in the classic plank position, then roll open to your right side and raise your left hand off the floor, and stack your left leg your right leg.

Then, shift to face the side of your mat with your weight equally distributed between your right arm and right foot.

Make sure to keep your shoulders, spine, and hips in one straight line from the head to the ankle.

You can stay here balancing on your right hand with feet stacked.

But to come into the full version of Balancing star, raise your left foot up as high as you can and reach your arm to the ceiling as high and straight as you can without losing balance.

Be sure to keep a straight line from your head to your ankles.

For more challenge in the balance department, try looking up at your top hand.

Hold the pose for 45 seconds to one full minute while keeping the core engaged and pose steady throughout the hold.

To come down, lower slowly to classic plank then switch sides.

25. Boat (Navasana)

This is one of the simplest yoga moves with one and only purpose: sculpting and toning the abdominals.

This asana engages the deeps muscles of the abs and will improve your running posture and stability.

Proper Form

Begin by sitting on your mat with legs in front of you.

Next, bend your knees, lift your legs off the mat, and lean back a bit to balance on your sit bones, then bring your knees in toward your chest with your thighs at a right angle to the floor and shins parallel to the floor.

To do the Boat right, make sure to sit as tall as you can, then slowly start to straighten your legs, bring your arms out straight in line with your shoulders, forming a “V” shape with your body.

Don’t lean on your buttocks, that’s cheating as you’re not engaging your core properly.

Hold the pose for one to two minutes, then take your time to slowly lower down to the floor.

26. Sunbird Pose

Begin in tabletop pose, then reach forward with your right arm like you are about to shake someone’s hand and raise your left leg up, holding it parallel to the floor.

Make sure to engage your core muscles while you are doing your best to pull the extended limbs away from each other.

Next, bring your knee towards your chest while curling the right elbow to the left knee on the exhale, as if you are performing a crunch.

Then inhale and extend your arm forward and leg back.

Continue the motion for 12 to 15 reps, then switch sides.

27. Locust Pose (Salabha)

This asana is ideal for strengthening the lower back, the muscles that surround the back of the spine and abdominals as well as improving posture.

It’s also a great spine opener.

And it can help you undo the hunching effects of running, vital for building better posture, both on and off the running field.

Proper Form

Begin lying on your stomach on the mat with arms along the sides of your torso.

Then, place your hands, palms faced down, next to your chest, with your elbows bent like chicken wings.

Next, raise your chest off the mat by only using your back muscles, curving your spine upwards, and lifting your legs off the mat using your inner thighs up toward the ceiling as you reach the crown of your head up as high as you can.

Running and foot calluses go hand in hand.

In fact, if you log in serious miles every week and have zero calluses, consider yourself one of the lucky ones.

Here’s the truth.

Excessively large calluses aren’t just a problem of appearance, but can also cause discomfort during exercise, especially when running.

They’re also pretty common among athletes from all training backgrounds.

In today’s post, we’ll go through what causes this skin build-up while running, how to prevent calluses, and how to treat them.

Sounds great?

Let’s get started.

Foot Callus From Running – The Definition

Also known as a corn, a callus is hardened skin that occurs in friction-prone areas, such as the bottom of the foot, or over bony projections.

Often painless, calluses are your skin’s natural protective reaction of pressure sites.

The affected skin may start getting dry, flaky, and harder than the rest of your skin.

For most runners, this hardened mass of skin tends to build up in the heel, likely from the edge of the shoe rubbing repeatedly against the back of the foot.

What’s more?

If you run in improper shoes, you might develop a callus along the outside of your big toe.

Here’s the good news.

There are many things you can do to lower your risk of developing calluses during running.

Here are a few.

The Symptoms of A Running Callus

It’s easy to tell that you have a callus.

Usually, the skin of a plantar callus is yellowish or gray.

It may also feel flaky, tough, and dry.

The skin may be tender when direct pressure is applied to the region.

Not a Bad Thing

Getting a callus as a runner isn’t necessarily a bad thing.

There’s actually a benefit of having calluses when pounding the pavement.

This hardened skin buildup in areas prone to friction and rubbing against your shoes protect you from forming blisters.

In essence, calluses protect your feet against blisters and sores while running.

Although calluses your our body’s natural reaction for protecting the skin, like all good things in life, too much of a good thing can do you more harm than good.

How To Prevent A Running Callus

Here are a few simple measures to help you prevent and manage painful calluses.

Proper Running Shoes

Running in improper shoes can be a real problem for your feet, likely resulting in numbness, blisters, and calluses.

This is especially the case if your shoes are too narrow and tight in the forefoot, causing pinched-nerve pain and calluses.

If you’re prone to calluses, make sure your running shoes suit your feet and running style.

They should be wide enough across the front, so there little no friction or pinching.

Additional guide – How to prevent Foot pain from running

Good Socks

Proper running socks are also key.

Go for sports socks made from polyester-cotton blend.

Technical materials help reduce moisture better than regular cotton socks.

High-performance socks are often designed with extra cushion in callus prone areas.

What’s more?

You can also reduce friction when running by wearing thicker socks that have extra padding in high-friction areas.

Reduce Friction

As previously stated, friction lies at the heart of the problem.

Anything you can do to reduce it is surely welcomed.

Use a foot ointment that can help reduce friction while running, thus preventing calluses.

You can also prevent calluses by putting a barrier between where the shoe is rubbing and your skin.

Place the bandage inside of your running shoes where the shoes rub against your foot.

Additional resource  – Here’s your guide to pain on top of the foot when running.

Treating Foot Calluses For Runners

If your calluses are painful, you should take some measures to ease the pain.

Here’s how to treat running-induced calluses by yourself.

First, start by soaking your feet in soapy, warm water for 5 to 10 minutes. This helps soften the skin.

Next, get a pumice stone (available at your local drugstore), get it wet, then gently shave lightly the dead skin, AND the callus using circular or sideways motions for two to three minutes.

Stay safe.

Do not take too much skin off—or else, you’ll wound your foot.

And you don’t want that.

Repeat this process many times per week or as needed.

Apply moisturizing foot cream following the scrub sessions to keep the area soft.

The ingredients should include Ammonium, Salicylic Acid, Urea, or Ammonium Lactate.

When to See A Doctor

Although most cases of callus do not require medical attention, you need to have it looked at by your doctor or podiatrist.

The following scenario deserves attention from a healthcare professional.

The callus is red, dry, and cracking. This may indicate chronic athlete foot.

The callus is chronic and recurring. Your sports-oriented physician may help you figure out why your calluses keep returning.

If you notice that your callus is warm to the touch, red, or particularly painful, seek medical attention.

These red flags could signal an infection.

The callus is thick and painful. It should be treated by a sports-oriented physician.

The callus has clear fluid or pus discharge. This could indicate that the callus might be infected or ulcerated, thereby, requires medical attention.

If you have heart problems, diabetes, or circulatory problems, suffering from any of these conditions makes it more likely for you to develop an infection.

If you have any of these conditions, check your feet for damage regularly.

Additional Resource – Does running make you old

Training on the treadmill is a fantastic way to stay consistent with your training all year round.

But pounding the belt day in and day out can get boring—pretty fast.

Don’t lose hope.

With the right tools and mindset, you can make treadmill training something to look forward to.

One way to get the most out of your treadmill runs is to use one of the many running  apps available.

A lot of companies have started in recent years to develop apps that make treadmill training much more fun and challenging.

You can find apps that encourage you to reach your running goals.

You can even participate in group run classes from the comfort of your home, and so much more.

Want to try some of these running apps on your own?

Then you’re in the right place.

In today’s post, I’ve separated the wheat from the chaff and am sharing five apps that will take your indoor runs up a gear.

They’ll motivate you to hit the belt again and again

1. Zwift

Want to be taken into a virtual reality world?

Then Zwift is all you need.

Zwift lets you run in Watopia, complete with the road, trails, sand, jungle, volcanoes, and the countryside, plus routes in New York, London, among others.

You can choose from 5 virtual worlds and with over 80 routes.

However, there’s a downside.

This running app requires a bit more accessories to help provide you with accurate feedback on cadence and speed.

First, you’ll need to bring up the app on your phone, tablet, laptop, or tv.

You’ll also need a footpad to monitor your cadence and heart rate monitor.

Additional Source – Check this treadmill pace chart

2. Nike+ Run Club

This app has been around for a long time, and it keeps on getting better.

You can find within the Nike + Run Club app more than 50 guided runs—some of which are led by Nike superstars, such as Shalane Flanagan and Eliud Kipchoge.

You can also choose from six running routines, specifically tailored for the treadmill.

The sessions are roughly 15 to 20 minutes long and come with audio instructions—for everything from speed and incline settings to encouraging tips.

What’s more?

By setting your running surface, the app monitors your pace, time, distance, and calorie burn.

The instructions provide good suggestions on how fast or had you should go, so it’s a good idea to know your training and recovery paces beforehand.

What’s more?

You can also link the app with other Nike products, like the Fuel band, load up on Nike Fuel.

Additional resource – Strava for runners

3. Peloton Digital

Looking to live-stream your treadmill workouts?

This app is for you, especially if you love the energy of group classes.

You can find more than 170 Tread Studio live on-demand running classes that range from 15 to 60 minutes long.

These routines cover everything from recovery runs to interval workouts and hill reps.

You can also filter by class type, duration, difficulty, instructor, or music genre.

The app also has also other types of guided training, such as stretching yoga, walking, and boot camp, and other exercises that require no equipment at all.

Additional Resource  – When to replace a treadmill belt

4. Zombies! Run

Looking to turn your treadmill runs into a horror movie adventure with zombies?

Try Zombies.

Run! App.

The app comes with basic features you’d expect in a running app, but it’s also a multi-player game, taking place in a post-apocalyptic world infested with zombies.

Zombies! Run is straightforward.

You set it up, put on your earbuds, and start playing one of the 60 missions.

You begin by walking, or running, then as soon as you hear zombies approaching, you run for your life.

5. Ghost Race

Ghost Race may seem to have a lot in common with Zombies, Run! But the ghost here isn’t much of a supernatural entity but a virtual body you create before each workout to compete against.

This created entity is crafted based on your pace, distance, and time, though you can re-adjust to push yourself even harder.

The app also allows you to monitor your times on different surfaces and compare your performance from day-to-day.

It also keeps you updated on your growth against your ghost in real-time.

What’s more?

You can also save previously running times and then race against those during future training sessions.

When you fail to keep up your previous time, a “ghost” will manifest in front of you, moving at a faster pace.

Conclusion

There you have it.

Using running apps, like the ones mentioned above, is one of the best ways to make treadmill training more fun and less boring.

Now it’s up to you to download the apps and start training.

The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

Looking for a powerful mobility training routine to help you improve performance and reduce injury risk?

You’re in the right place.

All runners know that stretching is part and parcel of a well-rounded training plan.

Regular stretching feels good, increases flexibility, releases tension, corrects muscle imbalance, and improves technique—all of which make running more enjoyable and efficient.

That said, mobility training is also important.

It’s actually one of the keys to training longevity as it helps reduce injury risk, keep the joints healthy, and ensure optimal performance.

Yet, so many runners miss out on its benefits, whether they don’t know much about mobility’s impact on performance or are simply unwilling to invest time doing mobility drills (I understand, we’re all busy, but that’s no excuse).

Here’s the truth: Improving your mobility doesn’t have to burn off long hours from your day.

In fact, as little as 10 to 15 minutes a day is enough to reap physical performance gains.

In today’s article, I’ll explain what mobility is all about and share a few mobility drills as well as how to incorporate mobility work into your workout routine.

Before we go into the many ways mobility training improves your athletic performance, let’s take a look at what mobility actually means.

Flexibility VS Mobility

Most runners know what flexibility is, but they often confuse it with mobility.

Understanding the difference is key as mobility training is much more than just stretching.

Let’s see which is which.

Flexibility stands for the ability of the soft tissues to stretch in a specific direction.

It’s the lengthening of muscles in a passive way.

For example, if you can reach your toes from a standing position without bending your knees, or scratch every part of your back unassisted, you’re pretty flexible.

Mobility, on the other hand, is about how freely you can move a joint through a range of controlled motions, before being limited with control.

It’s your ability to exert force throughout a greater range of motion.

For example, if you can press dumbells behind your neck, get into a deep squat with weights on your back, or do gymnastics, you have good mobility.

Now that you have an idea what mobility is all about, let’s look at how it can help improve your running performance.

The Benefits Of Mobility Training For Runners

Whether you just took up running to lose weight, are preparing for your 5^th marathon, or just running for the joy of it, working on improving your mobility could give you a big performance boost!

Good mobility helps us pay more attention to our bodies and our range of motion, leading to improved running technique and fewer injuries.

Let’s see why…

Improved Speed

Poor mobility limits your ability to run at a faster pace.

The main goal of mobility training is to improve the position of the joint, which helps increase power output, resulting in efficient performance.

When you have a good range of motion, you can push move much more efficiently.

This translates to a faster pace and improved athletic performance.

Reduced Injury Risk

A lack of mobility makes you prone to pain and injury, especially as you ramp up your training.

For instance, research shows that limited hip mobility may lead to patellofemoral pain syndrome, iliotibial band syndrome, hip pain, and a host other issues.

Better Awareness & Technique

Mobility training can make you more aware of how your body moves and your range of motion, which results in better running form.

The Mobility Training Routine You Need

Here’s a 15-minute routine to improve the range of motion in all major joints and strengthen the surrounding stabilizing muscles.

You can perform these movements as part of your dynamic warm-up or your cool-down.

Perform it two to three times a week to take your running efficiency and power to the next level.

Squat to Stand

A great movement for mobilizing the inner thighs and hamstrings.

Proper form

Begin by standing, feet slightly farther than shoulder-width apart.

Next, while bending your knees much as needed, bend over and grab the bottom of your feet, pulling yourself into a deep squat position.

As you assume the bottom position, focus on pushing your knees out, forcing your chest up, and keeping the heels low as you lower your body toward the floor.

Hold for a moment, then push your hips upward until you feel the stretching in your hamstrings.

Try to keep a slight arch in the lower back, chest up and knees out the entire time.

Shoot for 8-10 reps.

Additional resource – Should you run after leg day?

Chest Stretch With Broomstick

This drill mobilizes the upper back.

It improves shoulder mobility and stretches the arm and chest muscles.

Proper Form

Stand tall, assuming an athletic position.

Then grab with your hands the end of the broomstick, using a pretty wide grip.

While keeping your core engaged and elbows straight, lift the broomstick up and over your head.

Next, while keeping arms straight, slowly rotate the broomstick up, overhead, and behind the hips (or as low as possible).

Widen your grip if you’re having issues getting the pipe overhead.

That’s one rep.

Couch Stretch

This move not only opens up your hips but also improves mobility and relieves tightness in the core, back, and groin.

Proper Form

Place your front foot on the floor, knee bent at 90 degrees angle.

Bend your right knee and place your shin along the back cushion of a chair or a couch with the toes pointed upward.

While keeping your right thigh in line with your body, place your left foot, aligning the knee over the ankle.

Engage your core, elongate your spine, and keep your hips square.

You should feel tension through the hips flexors and quads on that right leg.

Wall Ankle Mobilization

A great drill for improving ankle mobility.

Proper Form

Start by facing a wall, toes of your right foot against the wall.

While keeping the right heel planted, try to shift your knee toward the wall, having it go past the toes.

Next, straighten your front knee and slide your foot back a bit so that your toes are roughly an inch away from the wall then repeat.

Continue on moving back gradually until your kneecap is barely touching the wall.

Your knee should go straight forward and not inward, the heel remaining on the ground the entire time.

You should feel a stretch in the posterior lower leg.

It’s a good idea to back off if you feel pinching in the front.

Perform 8 to 10 reps on each side, preferably in minimal footwear,  to complete one set.

Looking for more exercises?

Here’s the speed drills routine you need to improve your running speed.

More Mobility Exercises For Runners And Athletes

Without further ado, here’s a series of exercises you can almost do anywhere to improve your hip mobility and strength. The following exercises will help loosen your hip flexors and strengthen the surrounding stabilizing muscles.

1. Standing Hip Figure Eight

Begin by standing on your left leg, then bring your right knee up to a 90-degree angle and then move it through a figure “8” motion. Hold on to a chair or wall for balance.

2. The 90/90

Start by sitting on the ground, then bend your right leg in front of your body with your hip rotavated out.

Next, get your chin as close to your foot as possible by moving your upper body forward. Again, keep the motion fluidly and only hold at the bottom for a moment.

Repeat the movement 8 to 10 times, then switch sides. Make sure to keep your torso stacked over your hips the entire time.

You should feel tension throughout your body as you go through the movements.

Spend around 60 to 90 seconds on each side to complete one set.

Start by placing your right leg forward and your left back. Next, position your left leg beside you while keeping your hip rotavated inward and your ankle and shin on the floor. Next, bend your right knee so your leg forms a 90 degrees angle. Your ankle should be neutral, and your left knee in line with your hip.

3. Spiderman Stretch

Assume a push-up position, supporting your weight on your hands and toes. Make sure to engage your core, so your back is flat and not arched or rounded.

Next, bring your right leg to the outside of your hands, with the foot pointed forward and the entire foot planted on the floor. Next, let your right knee travel far ahead of your foot for more stretch by dropping your hips toward the ground. Just keep your heel planted on the ground the entire time.

Hold the position for 5 to 10 seconds, flexing slightly forward for a deeper stretch. Then bring your right leg back to the push-up position and change sides for anywhere from 6 to 8 reps for each leg.

4. Supine Hip Rotation

Start by lying flat on your back, arms extended to your sides with your palms on the floor.

Next, while bending your knees to a 90-degree angle, bring your legs into the air, then drop them to your right side. Again, make sure to keep the upper and middle back flat on the ground.

You should feel the stretch deep into your left hip. Hold for 15 to 20 seconds, then bring your legs back to the starting position and switch sides.

Repeat 4 to 6 times per side.

5. Frog Stretch

Start in a table position on your hands and knees, facing sideways on your mat. Make sure your knees are under your hips and your wrist under your shoulders.

Next, lower your upper body to your forearms while sliding your knees apart. If your knees are sensitive, you can fold your yoga mat or add planets to help take off some of the pressure.

Hold the stretch for one to two minutes. Then slowly return to starting position. You’re doing it right if you only feel the stretch or tightness in your inner thigh/adductor area.

6. The Yogi Squat

This is a hard one to pull off, so if you struggle to stay upright and/or on your feet, feel free to hold onto a chair or railing for balance.

Assume an athletic stance, with feet about shoulder-width apart and legs turned out from your hips. Next, while engaging your core and keeping your low back fat, lower yourself into a low squat position. Do your best to tock side to side without falling over.

Bend your knees and hips and slowly lower into a very low squat while keeping your chest up, knees in line with your toes, and heels planted on the floor the entire time.

For a deeper stretch, place your elbows within your knees, then press your palms together in front of your chest.

7. Reverse Plank/inverse tabletop

Start by lying on your back with hands placed by your rips and fingertips facing your feet.

Next, press your hips upward so that your hands and feet are the only part of your your body in contact with the ground. Make sure your body is straight from your head to your feet.

For a deeper stretch, lift your right knee off the floor and hold for 20-30 seconds.

Conclusion

There you have it! If you’re looking to improve your mobility as a runner, then today’s article will put you on the right path. The rest is just details.

Thank you for dropping by.

Keep running strong.

David D.

Whether you just took up running or a serious athlete, log enough miles, and you’ll experience aches and pains in your muscles, joints, bones, and connective tissue.

In some cases, you might able to keep running through the discomfort, but often serious running pain means that you need to assess your running routine, even stop training altogether.

So how do you know when it’s okay to run through the pain, when to slow it down, and when to rest and go see a doctor?

If you’re looking for answers, then you’re in the right place.

In this post, I’ll briefly explain the different types of running pains, with suggestions on when it’s okay to keep training and when to stop.

Sounds great?

Let’s get started.

Word of caution. Let the record clearly state that I’m not encouraging anyone to keep running through injury.

If you have chronic pain, get it checked out by a professional.

I’m not a doctor nor play one on the internet.

Measure your Pain

Running pains are not created equal.

Instead, these come in many forms, whether it’s a sore muscle, achy joint, bone fracture, inflamed tendon, or throbbing headache.

They also vary from one runner to the next.

To help you decide how to best react to these running pains, consider grading them on a pain scale of 1 to 10.

Here’s how.

Mild Pain 1-3

You experience it at the beginning of a run, but it usually subsides as you start to warm up and continue running.

In general, it’s safe to run through mild pain.

If you have any problem areas, opt for the RICE protocol after your session.

Moderate Pain 4-6

This type of pain manifests as you start running, but stays at a tolerant intensity throughout the workout.

While you can still run through it, it’s better to listen to your body and adjust your training approach accordingly to prevent things from getting worse.

Severe pain – 7 to 10

This type of pain is so serious that you feel it before, during, and after your runs.

In fact, the agony increases as you log in more miles, forcing you to limp or change your gait.

Never run through this type of pain as it will do you more harm than good.

Instead, take as many days off from training as long as you have symptoms.

You should also consult your doctor, who will recommend the right treatment and prevention options to help you return to running pain-free.

Where is the pain?

Now let’s dive into some of the most commonly affected limbs while running.

Pinpointing the exact affected area can help you determine what’s going on and how best to proceed.

Pain Region – The Head

If you’re experiencing a headache after running, it could be caused by bright sunlight (especially squinting), dehydration, or exhaustion (due to swelling blood vessels).

To avoid it, make sure (1) you’re drinking plenty of water before, during, and after your runs; (2) wear a hat with a brim and running sunglasses when running in the sun; and (3) change your running duration or time of the day.

But if you often get headaches after running, or suffer from any other unusual symptoms, such as a stiff neck, confusion, double vision, vomiting, or God forbid, fainting and loss of consciousness, then seek medical care.

Pain region – The Foot

Since the feet take the brunt of the repetitive pounding of the sport, it’s an injury-prone region in runners.

The foot is an incredibly complicated structure made up of a network of bones, tendons, ligaments, muscles, and fascia that work together in harmony and serve as the foundation to every running step you take—and there are plenty of things that can go awry with this key body part.

One dysfunctional cog and the whole machine can be slowed down to a screeching halt—or stop functioning altogether.

Let’s look at a few issues.

Reason 1 – Improper Running Shoes

If your feet feel tingly or numb, poor blood circulation could be the culprit.

Check if your shoes are too tight.

If it’s the case, loosen them up and give your toes enough wiggle room.

Apply the RICE protocol as soon as you get home.

Seek medical care if the numbness persists.

Reason 2 -Heel Pain

If you experience most of the pain in your heel, especially if it’s worse in the morning, you could be dealing with plantar fasciitis.

Every case is different.

You might push through mild plantar fasciitis, but in other cases, any extra miles can cause more damage to the ligament.

If your pain is severe, stop training for a few days, then start running again once you’re pain free.

Reason 3 – A Blister

Blisters are by no means a serious injury, thereby, running through them should be no problem, as long as you minimize the friction against your skin.

Apply gel, jelly-like blister bandages or put a tissue over the affected area

Pain Region – The Shins

The lower leg, including everything between the knee and ankle, is a prime spot for aches and pain thanks to running’s high impact nature.

Runners can suffer from a couple of different overuse injuries that strike this region.

Reason 1 – Shin Splints

If the pain is neither on the front or the back of the shins, you could have shin splints, which is a common overuse injury among beginner runners who try to do too much too soon.

Shin splints are the catch-all term used to describe pain below the knee either on the inside part of the leg (medial shin splints) or on the front outside part of the leg (anterior shin splints).

Shin splints can often be treated with rest and ice, but if symptoms don’t improve, consult your physician to make sure you have a stress fracture.

Reason 2 – Stress Fracture

If the pain starts off mildly and gradually gets worse the more miles in, it could be a stress fracture, which requires immediate medical attention.

Stress fractures consist of small cracks, or severe bruising, in a bone that causes discomfort and pain.

It often strikes runners in the shins and feet.

The condition happens when muscles become fatigued and can no longer absorb added shock.

Taking time off running is essential as continued strain on the bone can lead to more serious injury.

And you don’t want that.

Pain Region – The Ankle

Your ankle joint is one of the most important running joints—so it’s no surprise that it’s a common source of pain.

The joint forms the connection between your body and the ground, and there are several roots for running-induced ankle pain.

The following are the most common:

Reason 1 – Ankle Sprain

If you sprain your ankle during a run, stop running, especially if the joint is swollen or the pain is intense.

Running on a sprained ankle may damage the affected ligament, making you prone to further injury.

As a rule of thumb, get home straightway, and apply the RICE method.

Try to keep the affected joint mobile but don’t overstress it.

Reason 2 – Achilles Tendonitis

Experience soreness on the back of the ankle?

It could be Achilles tendonitis, which is an overuse injury of the Achilles’ tendon, the large tendon that attaches your calf muscles—the gastrocnemius and soleus— to the back of your heel bone.

Under repeated load, the tendon contracts and is forced too hard, resulting in inflammation or irritation.

If you have it, stop running and go home.

Next, rest, apply ice, compress, and keep the affected limb raised above heart level.

Pain Region – Knees

The knees are a problematic area for runners as there are different overuse injuries that involve knee pain.

In fact, out of all aches and pains that plague runner, knee pain from running is the most frustrating and debilitating.

Reason 1 – Runners Knee

If you feel pain under or around the kneecap, runners’ knee might be the culprit.

Also known as patellofemoral pain syndrome, the condition consists of damage to the cartilage under the kneecap, and it’s often caused by movements that load the knee joint on a flexed position.

Stop running for a few days, and RICE the affected knee.

You should also work on strengthening your quadriceps and stretching your hamstrings and hip muscles.

Reason 2 – Iliotibial Band Syndrome

If you feel pain around the knee on the outside of your leg, it could be the inflammation of the iliotibial band.

The IT band stretches along the outside edge of the upper leg, from hips to the knee.

Rest immediately the moment you notice IT band pain.

That means shorter distances or no running at all.

The condition can turn chronic if you don’t give yourself a break from running.

Reason 3 – Patellar tendon strain

Feel the pain just below the kneecap?

If so, it could be a patellar tendon strain, which is an inflammation of the tendon surrounding the kneecap (patella).

This tendon is a key part of leg structure, attaching the patella to the shinbone as well as helping keep the patella in line as the leg bends and straightens during the running gait.

Running through a tendon strain is asking for trouble.

If the pain doesn’t subside within a few days, have it looked at.

Pain region – The Hips

Prolonged sitting often causes tight hip flexors, which are usually made tighter the more miles you log in without following a consistent stretching routine.

That’s why hip pain from running is a common concern in the running world.

Reason 1 – Typical Soreness

When it’s just soreness.

In most cases, the pain subsides as you get fitter and gain more experience running.

You should also stretch and use a foam roller to improve mobility and release tension in that area, especially in the hip flexors.

Reason 2 – Bursitis

If you notice pain or swelling directly in the joint, then you could be dealing with hip bursitis.

If it’s the case, halt your running routine and opt for pain-free cross-training options and stretches you can do at home.

Pain region – The Lower back

Running’s high impact nature can take a toll on your back, causing soreness in the lower back, especially in runners taking up the sport for the first time.

Experience back pain during a run?

Try stopping and stretching for a few minutes.

If symptoms don’t improve, stop running altogether, and seek treatment.

Most cases of back pain are caused by a specific cause that you need to address before it gets better.

To prevent lower back pain in general, work on strengthening your core as well as trunk control and unilateral lower-body resistance training.

Pain region – The Chest

Stop running on the sport if the pain is spreading to your neck or shoulder and/or being accompanied by double vision, breathlessness, profuse sweating, and faintness.

In some cases, these are the symptoms of a heart attack.

Next, seek medical help immediately —or pray someone is nearby to help.

Conclusion

There you have it.

The above covers some of the most common pains runners experience during training as well as how to proceed in the presence of pain.

The key thing is to always listen to your body and readjust your training approach accordingly.

The rest is just details, as the saying goes.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

David D.