Yoga for Runners: Strength, Mobility & Recovery
Running challenges the body in powerful ways. It strengthens the heart, clears the mind, and offers that unbeatable post-run glow. But running also creates imbalances—tight hips, sore hamstrings, aching knees, and fatigue that builds up over time. Without the right cross-training, these issues can lead to setbacks or even injuries.
That’s where yoga comes in. At Radiance Yoga in Pittsfield, MA, we’ve seen how yoga transforms the way runners move, breathe, recover and find their resilience. By blending strength, mobility, recovery, and mindfulness, yoga helps runners go further—and enjoy the process even more.
📅 Mark your calendar: Our Yoga for Runners Workshop is happening October 18th with Radiance’s lead teacher and expert running coach Abby Geurds. Whether you’re chasing your next PR or simply want ways to enhance your running, this workshop will help you unlock your stride.
Why Runners Need Yoga
When you’re running, every step relies on balance, stability, and coordination. Yoga complements running by:
Reducing injury risk through mobility in hips, hamstrings, and calves.
Enhancing recovery with restorative poses and mindful breathwork.
Building core and balance for stronger strides and endurance.
Supporting mental focus to build resilience for training and race-day challenges.
Single-Leg Strength for Runners
Running involves taking flight and landing on one leg —one leg stabilizes while the other propels us forward. Yoga builds unilateral strength to support that demand.
Warrior III (Virabhadrasana III) → Strengthens hamstrings, calves, ankles, and stabilizing muscles. Try holding for 5 breaths per side.
Power Lunge to One-Legged Mountain → Step back into a strong lunge, then drive the back knee forward into One-Legged Mountain. Builds explosive power, balance, and running-specific strength.
Chair Pose with Heel Lift → Fires up quads, calves, and balance while mimicking the push-off in running.
Core Strength for Endurance
A strong core keeps you upright and efficient, preventing slouching, where we can waste energy during runs.
Boat Pose (Navasana) → Engages deep stabilizers in the abs and hip flexors, essential for mid-run posture.
Forearm Plank with Leg Lift → Builds core endurance and shoulder stability to keep the chest open and lungs breathing freely.
Standing March with Weight Overhead → Hold a light weight or yoga block overhead while slowly marching in place. Strengthens the deep core, improves posture, and mimics running mechanics under load.
Mobility to Stay Injury-Free
Mobility keeps your stride fluid and reduces tension in overworked joints. Yoga offers functional stretches that target common tight spots for runners.
Low Lunge with Side Bend → Opens hip flexors and stretches the side body, counteracting hours of forward movement.
Half Splits (Ardha Hanumanasana) → Deep hamstring and calf stretch to maintain long, fluid strides.
Recovery Poses for Runners
Recovery is where gains truly happen. Yoga gives runners active rest, improving circulation, and calming the nervous system – a great balance in order to make us the well rounded runners we want to be.
Reclined Pigeon (Supta Kapotasana) → Relieves IT band and glute tightness, common post-run complaints.
Legs Up the Wall (Viparita Karani) → Promotes blood flow back to the heart, reducing swelling and fatigue in the legs.
Breathwork + Mindfulness for Mental Endurance
Running is as much mental as physical. Yogic breathwork and mindfulness practices help you find rhythm and stay calm when fatigue sets in.
Box Breathing (inhale 4, hold 4, exhale 4, hold 4) → Stabilizes the nervous system, ideal before races or long runs.
Body Scan Meditation → Brings awareness to tension patterns, teaching you to relax muscles that don’t need to work while running. Try this Body Scan Meditation on YouTube to guide your practice.
Join Our Yoga for Runners Workshop on October 18
Want to dive deeper? Join us in Pittsfield, MA for a special Yoga for Runners Workshop on October 18 with Abby Geurds, expert running coach, lead yoga teacher and director of Radiance Yoga Teacher Training.
You’ll learn:
Strength and stability drills tailored for runners
Mobility flows to prevent common injuries
Breathwork and mindfulness strategies for mental toughness
Personal Coaching for Runners
Prefer 1:1 attention? Abby also offers private coaching sessions at Radiance Yoga in Pittsfield, MA. With expertise in both yoga and running, she’ll design a plan that supports your training goals, whether you’re prepping for a marathon or just starting your running journey.
Everyday Yoga for Runners
Not ready for a workshop or private yet? Start by weaving yoga into your weekly routine. At Radiance Yoga, we make it easy:
14-Day Intro Offer for $39 → unlimited yoga in Pittsfield, MA
Check Out Our Class Schedule → find hot yoga, power flow, sculpt, and restorative classes in Pittsfield, MA
On-Demand Yoga Library → practice anytime, anywhere with classes designed for runners and athletes
Key Takeaways
Yoga builds strength, mobility, and recovery skills runners need to perform at their best.
Focus on single-leg strength, core power, mobility flows, restorative recovery, and mindful breathwork.
Join our Yoga for Runners Workshop on October 18 in Pittsfield, MA or book a private with Abby Geurds for tailored support.
Explore Radiance Yoga’s $39 intro offer, classes, and on-demand library to see how yoga can take your running to the next level.