Loosen Up Your Winter Running

We can all feel it, the hips, hamstrings and core tightening up when we run on the icy, slushy winter streets. These muscles are working so hard to help stabilize our body, to keep us from slipping on the uneven and slick paths and roads.

We often forget the amount of extra work our bodies are doing to keep from falling. It’s no wonder runners can feel extra tight when training in the winter months

I’ve created a super easy and effective routine of Post Run Yoga Poses to help keep hips, hamstrings, low back and the spine stress free while winter running. Taking even a few minutes for a good deep stretch when you get back from a run, will help to loosen up those tight stabilizing muscles, keeping them from cramping up especially if you spend your day working at a desk as most people do.

Remember tight muscles are weak muscles so lets loosen up our winter running.

Pyramid Posedd-pyramis-pose-300x289

  • Keep the front leg as straight as possible without locking the knee
  • Lift and lengthen the spine
  • Place hands on shin or thigh not on knee cap
  • Push firmly into the back heel
  • Hold 30 seconds to 1 minute and switch sides

Runners Lungedd-runner-300x269

  • Place front knee over ankle
  • Back knee is on the ground, toes rolled under
  • Lift the chest to lengthen the spine
  • Lean slightly forward
  • Hands can also be up on the thigh for support
  • Hold 30 seconds to 1 minute and switch sides

Half-Hero Pose (option, place pillow under hips)DD-half-hero-pose

    • Tuck right leg back do not sit on heal
    • Reach right toes to the floor & heal to the ceiling
    • Flex foot of extended left leg
    • Sit up straight or lean back on elbows
    • Hold 30 seconds to 1 minute and switch sides

Pigeon Posedd-pigeon-pose-300x188

      • From a kneeling position, slide right knee to wrist and extent right foot to the left
      • Slide the left leg back as far as possible, heal to ceiling
      • Evenly lower hips, use hands for support
      • Hold 30 seconds to 1 minute and switch sides

Supine Hamstring Stretchdd-ham-300x202

      • Loop a strap, sock, towel around the balls of the right foot
      • Extend right leg to the ceiling, left leg out straight
      • Place your left hand on left thigh for support
      • Relax your right shoulder to the ground and lengthen the back of your neck
      • Hold 30 seconds to 1 minute and switch sides

Fire Log Posedd-fire-log-pose-300x222

      • With legs straight out in front of you, place the right ankle on left thigh right by the kneecap (not on knee cap)
      • Bend left knee and bring the left shin directly under the right (tuck the left heel under a bit more to soften the stretch)
      • You can sit up on a pillow(s) to elevate the hips to make the pose more accessible, or leave the bottom leg straight out.
      • Sit straight up or fold forward, flexing your feet
      • Hold 30 seconds to 1 minute and switch sides

To download your own copy of Donna’s Yoga for Runners post run workout, simply CLICK HERE. You will also gain access to Donna’s monthly email wellness report sharing her best recipes and fitness tips.

Donna Davis is the host and creator of Yoga for Runners on Rogers TV Ottawa, the owner of Elation Centre Yoga + Lifestyle Studio also in Ottawa and Founder of DonnaDavis.ca her new website where she shares amazing plant-based recipes and healthy living tips to keep your training and your life, vibrant and energized. You can download her newest cookbook Delicous! on sale for the holidays. (http://donnadavis.ca/delicious-on-sale-for-the-holidays/)