Yoga Routine to Relieve Sore Muscles After Running

If you’re a runner and haven’t started yoga yet, you’ll be amazed at how incorporating yoga into your workout routine can benefit you. Whether you’re a marathoner or a runner who enjoys running 5km a week, yoga is an excellent way to support your body and reap its mental benefits at the same time.

Post-Run Yoga Routine

You should perform the yoga poses at a gentle pace and stay in each pose for at least two minutes. You should breathe in and out during the stance and perform each stretch more deeply as your body warms up and relaxes. Repeating the routine twice will suffice. Do the moves 2-4 times with your right side in the first round, and then switch to the left side in the second round.

Downward-Facing Dog

For this pose, stand on the ground on your hands and knees. Keep your hands in line with your shoulders as you spread your fingers wide. With your palms pressed against the yoga mat and your toes firmly on the ground, lift your knees off the ground and push your hips back as you lengthen your legs. Relax the muscles in your neck and face, lengthening your back with your shoulders and arms. While inhaling, lift your hips as high as possible, and while exhaling for a long time, press your heels and palms to the ground. Stay in this pose for a few minutes and press your feet more as your muscles relax.

This pose helps you stretch your back and shoulders while stretching your hips, hamstrings, calves, and Achilles tendons. If you perform this posture after hours of running, you will release lactic acid and cortisol that accumulate in your muscle tissues.

Crescent Move

From the downward dog position, lift your right leg and then carefully place your foot between your hands. Relax your back knee and raise your arms to an upright position. Stay like this and breathe deeply. If you need to stabilize yourself by resting your hand on your front thigh to prevent swaying during the stance. For more stretches, place your front hand on the floor and hold your back foot with your other hand and open your hips further to stretch your front thigh muscles even more. Hold this pose for a minute.

Lunge moves are the best moves for runners. With the crescent move, which is one of the lunge movements, the hip flexors and front thigh muscles that are under stress during running are reached. This posture is also great for post-run knee pain.

Half Front Split

After the crescent lunge, step your right foot forward and place the knee of your back leg on the ground. Bend over your left knee with your hips and keep your front leg straight, so you won’t experience pain while flexing. Flex your toes and place your hands on the floor at shoulder level. Make sure your kneecap is facing up and your knee is slightly bent to prevent your joints from flexing too much. To stretch more deeply, slowly move your hands towards your feet. Hold this pose for a minute.

With this stance, we want to open the hips and stretch the hamstring muscles. These muscles hurt after running. Opening the hamstrings also relieves tension and pain in the lumbar region. Make sure your front foot is stretched to activate the hamstrings during the stance.


While standing in a half front split pose, bend your front knee, lean forward and place both hands at your sides on the floor. Put your front leg on the floor and your right knee is behind your right wrist and your right ankle is behind your left wrist. Stretch your chest and extend your left leg a little further back. If you feel pain or discomfort in your knee, do this pose on your back with your ankle on your left thigh. Stay in this pose for two minutes.

This pose allows the muscles and tendons attached to the pelvis to relax and lengthen. They will be in a tense state from running. So keep your posture as long as you feel comfortable and breathe deeply during the difficult parts of the movement.

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