I Feel a Winter Run Coming

This year’s running season is going to be a great one, I can feel it. We’ve had a dry winter this year, so there isn’t too much ice left on the main roads and pathways. I’ve scouted a few nearby routes, walking the paths carefully in my hiking boots in case I run into ice, loose gravel, or rough terrain, and my last couple of walks have given me a few safe pathways to try in running shoes. It’s going to happen: I’m going for a winter run.

I’m beyond eager for this. I’m a much better runner now that I live in a place where I can’t run year-round. The weather here forces me to take an off season and cross train with indoor biking, yoga, walking, or even skiing. Knowing that winter will come again also gives me a little extra kick of motivation to pick up the miles while I still can in fall before the first real frost makes running dangerous again.

I got a taste of the running season ahead yesterday in the grocery store parking lot. It was beautiful. I returned my cart, carefully watching for any ice along the way. All clear. No cars, no ice between me and my car. I jogged across the parking lot to my car, enjoying the cold winter sunshine on my face. My stride was light, my shoulders relaxed, my lungs ready for the shock of cold air. It took only a few seconds to get to my car, but those few seconds were enough to confirm that I am ready for a run.

Tight legs are one of my weaknesses as a runner, so I need to give extra attention to preparing and stretching my legs if I want this year’s season to be injury-free. Here are some of my favorite beginner-level stretches to prepare for a healthy running season. These poses (and more) are explored in more depth in YogaPrayer365’s upcoming Yoga for Runners workshop, a five-week series dedicated to the unique needs of runners.

Runner-Friendly Stretches

Rag Doll: Hang out in this pose for 5-7 breaths and notice how your spine begins to slowly and gently extend as you relax. This pose is great for stretching tight hamstrings and stiff necks.

Wide-Legged Forward Bend: This pose offers many variations, which makes it a great one to use as a foundational pose. Once you find the versions that feel best for your body, you can gently explore flexibility in similar variations flowing from the same foundation, gently increasing your flexibility and range of motion over time.

Figure Four: This is a great transition from Wide-Legged Forward Bend to Pigeon Pose because it eases the hips into the opening demanded in Pigeon. For an extended warm-up, Tree Pose is an excellent way to prepare for Figure Four. We’ll explore these kinds of transitions between poses in our Yoga for Runners workshop in May!

Runner’s Lunge: It’s called Runner’s Lunge for a reason–It’s great for runners! This pose stretches and strengthens the legs while requiring just a bit of balance and flexibility, a great combination for runners who take to the trails or uneven surfaces.

Pigeon Pose: This pose opens the hips and stretches the thighs and hamstrings. I usually build up to this pose and hold it for an extended time, allowing my body to slowly sink deeper with each breath.

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A good running season requires mental and physical strength and endurance. The poses above will surely help with the physical aspect of running, but a strong mindset is also key to stacking up the miles. I’m determined to get further along the trails than I ever have this year, taking in every mile with gratitude. Getting into double-digit mileage at 7,000 feet altitude can be challenging, so I find it helpful to think on a favorite Bible verse and focus on the natural beauty around me. The view from today’s walk as I scouted the pathways for ice made me think of Psalm 118:24: “This is the day which the Lord hath made; We will rejoice and be glad in it.” And when you’re surrounded by beauty like this, how can you not be glad in it?

Are you also eager for the running season ahead? Sign up for our yoga workshop for runners! Yogi runners meet once a week for five weeks to explore yoga-based warm-ups, cool-downs, and series recommendations specific to the needs of runners. Each week includes a guided group practice to try out the recommended poses.

Can’t wait for the runner’s workshop in May? Sign up for a Quick Yoga Consultation to walk through these poses together one-on-one, or request an Individual Yoga Plan to develop a series of poses specific to your needs.