Runners’ Toolkit

Pre/Post run for beginners

This is an active toolkit that can be adapted to either get you going before exercise or help recover muscles after exercise. Use how you see fit, see what your body needs and see what comes. With a focus on the legs, we’ve got runners, joggers and fartlekers in mind, but it will also work as a friendly assistant to any leg-heavy sports or workouts.

If practising before exercise:

Focus on the opening of the backs of the legs, opening out the hips and waking up those muscles. If you want more of an energising practice, after the first Uttanasana, do Urdhva Hastasana (picture 2) to Uttansana (picture 3) dynamically, 12 times. Stand in Tadasana (picture 1) inhale to lift the arms, exhale and come all the way down, inhale and lift the arms. You could also jump the legs in Parsvottonasana (picture 4), and add an extra downward dog (picture 5) in between each side.

If practising after exercise:

Let the leg muscles spread, particularly in Eka Pada Bekasana (picture 6) and Supta Padangustasana (picture 7). Keep the eyes soft, brain quiet, and focus on the breath. Hold the poses for longer, 1 minute each if possible, and leave 5 minutes for Savasana (picture 9). Release.

Pre/Post run for improvers

Like the Beginners Toolkit, you can adapt the asanas to either clear your head and warm up before you get going, or help release and recover your body post-run/workout – we’ve thrown in some more standings and inversions for those who are familiar with going upside down.

If you’re going for the warm-up, really focus on activating the legs in the standing poses. For winding down post-exercise, hold the supine poses and Halasana for 3-5 minutes and leave plenty of time for a long Savasana. If you need extra support for tired legs or a sore lower back, take a chair or bolster for under the legs in Savasana.