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Yoga for runners: Five steps to recovery after long runs

Regular stretching is an important part of every runner's training routine, and most runners know that. However, knowing and doing it is two different things, and far too many runners will continue stretching until it is something they basically do not do.

We can understand that, especially if you summon up the motivation If you just want to stretch after a hard run, hit the sofa with a bag of chips and / or a piece of cake. However, stretching is the key to helping your body go through an intense workout program, especially when preparing for a big event like a marathon. It's worth it to find the time for it.

And it does not. It does not take much time ̵

1; stretching five to fifteen minutes, which are performed regularly, can do wonders. This is especially true after long runs, when it is better to opt for just a few minutes for a few good distances than to bow halfway through five to ten different moves.

You do not have to straighten out after your run to get the benefits. It is okay to take a shower, eat something and usually clear yourself first. Just make sure you allow some time for stretching later in the day.

You do not know what to do? Then this five-step yoga sequence, developed and explained by Gemma Soul, the yoga director of Psycle London, will help.

"Yoga is an excellent form of exercise to recover after a long run – even a small amount of exercise can have a long way to take you to the next starting line or to regain that step in your stride," says Soul. [19659002] Try to stay in each stage for a few minutes and make sure you complete all the legs that work on both sides at the same time – at first glance, you may not be as deep in the track as Soul in the photos, but do the routine regularly and you will get more mobility.

Downward Dog

Why Downward Dog is Great Move to open the shoulders, extend the spine and back and up through the hips, the Achilles tendons, the calves, and the Achilles tendons.It is important to use all cylinders in one motion bene to help your body create space in your joints and release the lactic acid and cortisol from the muscle tissue.

How Starling on all fours, put your toes under and lift your knees off the floor. Back with your hips until your chest and shoulders move away from your wrists. Then begin to kick your legs, bend one knee and then bend the other. It is important to breathe slowly and deeply and to move slowly – show some compassion for your sore body!

Crescent Longe

Why Lunging helps stretch the hip flexors and quads that work overtime in the long run. Each time you lift your feet to take a step, shorten your hip flexors. The impact on your knees while running is likely to make them feel stiff, so it is also beneficial to gain a little more movement in the knee joint.

How Raise one leg from the downside dog and then place your foot between your hands, drop your back knee and raise your arms in the air. If you feel a bit shaky, put your hands on your front thigh. Stay in this position for a minute or two, if you can. If you want to progress, put one hand forward on the floor and take your rear foot to gain even more access to your quadriceps and hip flexors.

Ninja Longe

Why This lunge opens the adductor (inner thighs) and begins to stretch the thighs and hips a bit lower. If you can stand to stay on the ball of your forefoot, you will also lengthen the fascia of your sole and stretch the arch of foot that has been hit by your body weight for the duration of your run.

How Turn aside from the crescent moon and raise your hind foot so that it is bent. Support the pose with your hand on the floor and move into the stretching. Walk as low as possible without causing pain (especially in the bent knee). If you want to go deeper, move your chest slightly lower to the floor with an extended back.

Wide Leg Forward Fold with Folded Arms

Why Your posture will be slightly rounded a few hours, with your shoulders turning inside. The weight of your head was probably also slightly forward, beyond your midline, and this puts strain on the upper back and neck. This posture allows your spine and neck to become heavier by gravity, and your arms become bound, as well as opening your chest and shoulders. Squeeze your shoulder blades together to make sure your shoulders are pulling and not falling backwards. If you are in a wide-legged posture, you can stretch the hamstrings and glutes deeper.

How Lift your hips from the ninja lunge, and rotate your feet so that you are always a bit on the springboard. If you are very tense, allow your knees to bend slightly, but move forward to allow you to go through your upper body. With your hands behind your back, squeeze your shoulder blades together, lift your arms and shoulders, and place them over your head. Hold a strap or towel if your shoulders are too tight or too tight to grab your hands.


Why The pelvis is the center of your body. Your legs come out and your spine up so that it effectively floats in the middle, meaning that there are many interconnected muscles and connective tissues that keep everything stable. Through pigeons, these muscles and tendons can begin to loosen and lengthen, especially the glutes, psoas [a deep-seated core muscle] and the IT band.

How Turn from your front crease to your right front leg and bring it to your right knee, which is behind your right wrist, and your right ankle is somewhere behind your left wrist or under your abdomen if you are a little tense. Stretch your left leg further back and let the chest go forward. If this is painful on your knee, turn on your back and place your right ankle on your left thigh instead.

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