8 WEEK YOGA FOR RUNNERS PROGRAM VERSION 2.0

Become a stronger, injury-resistant runner and improve mental focus and breathing with our 8-week online Yoga for Runners Program

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When runners take on a training program, they tend to focus on building endurance and speed, but improving strength and flexibility never seems to make it into the game plan. Not taking the time to stretch and build strength can lead to dysfunctional running postures that contribute, or even cause, common running injuries.

Yoga can add a layer of safety to your running training – it helps to relieve stress, strain and tightness in various areas of your body and increases strength to give you the ability to run further, longer and faster than ever before.

This 8-week Yoga for Runners Program is designed to teach you yoga techniques that you can use any time around your schedule to minimize the risk of injury, support muscle recovery and ultimately help you become a better runner.

We also focus heavily on breathing and by following the program you will develop the habit of long, deep, steady breathing while holding poses – perfect to implement during tough sections of your runs.

Classes are ideal for yoga newbies and experienced yogis with step-by-step instructions.

WHAT’S INCLUDED?

The course is structured in a step-by-step fashion, starting with the basics and moving onto specialized classes. Class topics:

Week 1: Yoga Foundation

Get a solid foundation for your practice by getting the basics right. Learn Sun Salutations, fundamental poses breakdown how to transition between poses while flowing with your breath.

Week 1 Classes:

• Yoga Foundation (31 min)
• Joint Freeing Mobility Sequence (12 min)
• Breathwork and Meditation (15 min)

Week 2: Hamstrings, hips, lower back

Loosen tight hips and hamstrings and increase hip flexibility and mobility. Also great for alleviating and preventing back pain.

Week 2 Classes:

• Hamstrings, Hips, Lower Back Class (45 min)
• Quick Hip Mobility Class (13 min)
• Yin Yoga for Hips, Hamstrings, Back and Shoulders (15 min)

Week 3: Core Work and Posture

Strengthen your core to improve posture and stabilize your entire body to prevent “wobbling” during runs which can lead to injuries

Week 3 Classes:

• Core Work and Posture (43 minutes)
• Gentle Spine Warm-up (14 min)
• Seated Posture Improvement Postures/Movements (15 min)

Week 4: ITB and Hamstrings

When your iliotibial (IT) band is tight, just about any kind of knee movement can become painful as the IT band is pulling your knee out of alignment. This class focuses on stretching the ITB and hamstrings to prevent knee pain.

Week 4 Classes:

• ITB and Hamstrings (31 minutes)
• Self Massage + Foam Roller Sequence for ITB and Hammies (11 min)
• Quick Post-run Flow (15 min)

Week 5: Strengthening Glutes and Core

Glutes are the powerhouse muscles that surround the pelvis and are responsible for propelling us forward when we run, and keeping our legs, pelvis, and torso aligned. Strong glutes are essential for running your fastest and remaining injury-free.

Week 5 Classes:

• Strengthening Glutes and Core Class (31 min)
• Lengthened Torso Stretch (18 min)
• Yin for Glutes (15 min)

Week 6: Quads and Hip Flexors

Knee pain, lower back and other joint issues can be caused by weakness and imbalances in the hip joint. This week focuses on stretching and strengthening the quads and hip flexors to avoid these issues.

Week 6 Classes:

• Quads and Hip Flexors (45 min)
• Dynamic Stretches for Quads and Hip Flexors (12 min)
• Yin Yoga for Quads and Hips (22 min)

Week 7: Lower Legs, Ankles and Feet

Keep your ankles flexible and increase range of motion in your lower legs to avoid injuries like achilles tendonitis, calf strains and plantar fasciitis.

Week 7 Classes: 

• Lower Legs, Ankles and Feet (52 min)
• Joint Mobility for Lower Body (12 min)
• Dynamic Hamstring Flow (12 min)

Week 8: Recovery/Restorative Yoga

Relaxing sequences to rehab tight and tired muscles to get your body ready for your next run.

Week 8 Classes:

• Recovery/Restorative Sequence (46 minutes)
• Gentle Full Body Warm-up (11 min)
• Full Body Post-run Recovery (10 min)

At the end of this program you would have gained the knowledge to put your own yoga sequences together for future problems and niggles that you may face.

HOW DOES IT WORK?

When you sign up you will receive an email confirmation with access to your account.

You will be able to log in and access the videos of this program. There is also an introduction video with advice on how to use the program.

The course is structured in a step-by-step fashion, starting with the basics and moving onto specialized classes.

Version 2.0 of this program starts on 13 May 2024, and every week we will send you an email with links to that week’s classes.

PROGRAM BENEFITS:

• Faster recovery after running
• Breathe better while running
• Increases mental focus and stamina
• Improve posture
• Increase flexibility and range of motion
• Prevents injuries
• Run more efficiently
• Feel AWESOME 🙂

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Got a question? Email admin@yogaforrunnershq.com