Most of the time, runners don’t think about their hips until they start to hurt. After a few weeks of running a lot, our hip flexors, glutes, and deep rotators start to feel like they’ve shrunk two sizes. A short, regular yoga routine can help by getting the joint to move in a wider range of motion and reminding the muscles how to move without the constant impact of running.
Pose of the lizard
This one works the hip flexors and adductors, as well as the deep glute of the front leg. Runners spend a lot of time with their hips bent. This gently opens the hip in the opposite direction.
Start with your right foot forward and your left foot back in a low lunge.
Put both hands inside the front foot.
Put your back knee on the floor.
Let your hips go down and forward a little.
Hold your breath for a few seconds, then switch sides.
Beginner’s tip: Put your hands on blocks instead of the floor, and don’t worry about going too deep.
Pose for the fire log
This works the outer hips, especially the piriformis, which can get sore when you walk a lot. This is a more upright version of pigeon pose.
With your knees bent, sit up straight and stack your right shin on top of your left.
Bend both feet.
Bend forward a little from the hips.
Stay long in your spine.
If stacking feels impossible, put a block or rolled towel between your top knee and bottom ankle for support.
Stretching your quads while lying down with a strap
Put your body on your stomach or side.
Put a strap or towel around the top of one foot.
Gently pull the heel toward your glutes until you feel the stretch.
Don’t let the lower back arch too much and keep the hips level.
Hold your breath and then switch.
For beginners, loosen the strap so that the stretch isn’t too strong.
Malasana, or the yogic squat
Deep squatting opens the hips in flexion and gets the glutes and ankles moving, which is especially helpful for trail runners.
Stand with your feet a little wider than your hips.
A little bit turn your toes out.
Put your hips down into a deep squat.
Push your elbows into your knees and raise your chest.
Beginner’s tip: For more support, sit on a yoga block or rolled-up mat, or put something under each heel.
After a run or on a recovery day, go through these slowly. You shouldn’t feel sharpness; you should feel stretch and effort. If something hurts in the front of your hip or feels unstable, stop or skip it for today.
