Yoga For Runners – Warm Up Sequence


Hey everyone! Welcome to Yoga With Adriene.
I’m Adriene, and today we have a sequence for runners, or wannabe runners
like me. This is a nice warm-up sequence if you’re about to head out for a
run, or if you just want to slowly stretch your muscles or gain body awareness
to begin a running program. So, you can do this in your running shoes
if you want, or you can be barefoot. Let’s hop on the mat, or a nice,
clean solid space, and stretch it out. All righty. So we’re going to begin with an
extended child’s pose here. As you can see, I’m wearing my tenny shoes- my
tenny shoes – my tennis shoes. Something we can do right before we head out
the door. So get on the blanket or towel or mat, and we’re just going
to widen the knees super wide and bring the two big toes together and then
send the fingertips out front, relaxing down. And I was noticing running
the other days that sometimes if I just kind of stretch up a run without stretching
my full body, not just the kind of targeted muscle groups, I tend
to seize up. My back, my lower left backside was getting
tight, so I just thought I’d offer a friendly reminder that this is about
kind of connecting to the body, full body experience, so that when we
hop on the pavement or the track or whatever we’re running on, you’ve
already set the tone of your run. You’re going to be aware and alive and
running, full body experience. Okay, a couple more breaths here, just stretching,
inch the fingertips towards the front-edge of the mat, stretching
the side body, melting the heart. Take a deep, deep breath, and on an
exhale, we shall release. Come back up, and lock the knees in towards the
centerline. So, if this is too much for your knees, then we have an option
to come up on the toes here, stretch the feet, which wouldn’t be a bad
idea. You can stay in kind of a hero pose, too. Just a gentle twist here for
the spine. Again, you’re creating a full body experience for the run. So we’ll inhale, reach all the way up–reach,
reach, reach–and exhale. Turn to one side, I’m turning to the right
here first, and I’m just going to breath. Sit up nice and tall, open the
chest, long, beautiful neck. And then take it to the other side, inhale, reach
all the way up to your center, and then exhale, twisting to the other
side. Oh, yeah! Deep breath in, exhale out, and then we’ll
bring it back to center. All right. Next we’re going to check with
the legs, but also, again, full- body experience. So come to all fours. Toes
are curled under. I’m going to press the Earth away from me, send the right
leg out long. So I’m just going to rock a little bit here. Don’t worry
about what Yoga pose we’re doing. In fact, this is an opportunity to
just remember full body experience. So check in with the neck here,
you might check in with your center, check in with the pinkie toe, the
big toe, stretch the foot, stretch the calf and consider a simple [end
to heel] connection here, so nice and long. Often, we go to a run and we’ll either stretch
really fast, really strong and then go and we don’t have supportive lean
muscles, or we don’t stress up at all and the muscles seize up and we
go super tight and there’s an injury. So there’s a balance, and for me it’s
all about ease. I mean, it’s truly…his is what I mean by find what feels
good. Okay, so let’s switch legs now. Send the left leg back. Notice if
you’re kind of collapsing, start the awareness of full body. So when
you’re out running, you’re considering drawing the shoulders away from
the ears, supportive posture, arms, length through the crown of the head. We’re rocking back and forth, stretching the
calf, again, [sit] bone to heel connection. Stretching the foot. Long,
beautiful neck here, so neck is attached to the spine here. Breathe. And then
we’ll come back to center. Awesome. Take a second to just maybe roll
up through the spine and rotate the wrist just to kind of counteract there.
Open the chest, open the heart, and I mean, if you just want to be the average
bear here, you can just do these moves. But, if you want to be better
than the average bear, why not? Why not? Why not be bigger, better shining? Start to consider your breath, like really,
truly in your warm-up. Nice, long deep breaths. Just remember my voice:
breath. So before we pop in our ear buds, we’re really connecting to the sound
of our breath. Okay. Inhale, reach it all the way up, stretch the side
body, and exhale back to all fours. Cool. Now we’ll curl the toes under, send
the sit-bones high up for a downward dog. We’re going to take just three,
nice, long, smooth deep breaths here. So stretch it out. Again, consider
that sit-bone to heel connection. Draw the shoulders away from the
ears. Pedal the feet, bending one knee and then the other. One more nice,
long, smooth, deep breath, and then we’ll slowly lower it back down. Awesome. All right. So now we’re going to
dive onto all fours again, this time coming into a plank. Don’t panic, you’ve
got this. So we’ve already lifted one leg and then the other. Now we’re
going to just try lifting both. So again, press away from the earth.
Nice, one long piece here. Hey- o! Nice, long line from the crown of the head
to the tip of the tailbone. Fine to rock back and forth. You can do this.
Tap into your breath, my friends. Then slowly lower knees and take
the right leg and send her all up into your lunge. Use the fingertips to walk,
bring the hands to the waistline, pad that knee if you need to. I
feel good here. Okay. I’m going to curl the back toes under.
Hug the inner thighs in towards the mid-line. Create a full-body experience
here. Breathe. And then I’m going to slowly lean. Actually, I’m going
to widen my stance a little bit. So I’m on two skis here. I’m going to
slowly lean in, and then as we were rocking before, we’re going to rock here
or pulse here. Let’s do it a couple of times. Don’t even
worry about counting. It’s about stretching. It’s about connecting to the body.
It’s about feeling good about yourself for even taking this moment
at all, whether you’re going to go on a run after this or even if you’re just
prepping for a run on a future day. Cool. One more pulse or two here. Breathing.
Then we’ll peel the right hip crease back, fingertips will come to the map
as we rock onto that right heel and straighten the right leg. So, I’m
actively, for this one, peeling the right hip crease back, but keeping my
full-body awesome awareness. Breathe, breathe, breathe. So based on your legs and your body, you can
stay up tall here. You might relax the weight of the head down, palms coming
to the earth. You might curl the back toes under if they aren’t already,
and you might sit back. So check in with your body. It’s just hard to
say; everyone has different levels. Most of you guys who watch this probably
run way more than I do, so just check it out. Your body will tell you.
You have to have that awareness. You have to be listening. Okay. One more breath, and then we switch
it on through. Let’s actually- I wasn’t going to do this, but I’m going to
do this to you now. Let’s go back to that plank for two more breaths. Come on!
We were just going to switch, but we can do this! So you can skip this if
you want. Two breath cycles, in and out. What was that?
In and out. Okay. Lower the knees, and we take the left foot up. Same
thing as before, there’s no rush. The body needs this moment, needs the awareness.
Craves it, so that you can shine and run longer, better, happier. Hands
come to the waistline, and we do the same thing as before. We kind of take
a moment to find that full body awareness and then we pulse. If you’re super flexy, make sure this knee
isn’t going way passed the toesies. Let’s be mindful, keep it stacked.
We wouldn’t just want to go out sprinting on our run, right? We’d start with
a walk or jog, so be mindful. Great. Peel the left crease back and we rock
onto to the left heel. Same thing here, check it out. Take it nice and slow. Be kind to those sweet
hammies, man. They already have the name “hammies.” Which is kind of
cute, I guess. One more breath, and then we’ll send it back. Okay. From here, fingertips to the mat. Lift
the back foot up, and we’re going to send that back foot all the way up
to meet the front. Forward fold, step in the middle of the mat here,
and then nice and easy, we roll it up. Tadasana. Okay. So we have three more things to do!
We can totally do this! Okay. Toes are pointing forward, we’re in Tadasana.
We’re going to breath a nice, long deep breath in as we roll the shoulders,
and then I’m going to shift my weight over to one leg, and I’m going to
catch the opposite angle. So, Yoga vocabulary moment. Find a focus, a Drishti,
something that you can set your gaze on here that’s going to help you
with your balance and stability. And then just as we did in our lunge, hug
those inner thighs together; keep the lift, the full-body experience, and then
breath into that quad. So I’m breathing here. If I’m tight, I might
come to a wall. It might provide myself a good amount of space here.
Otherwise, if I can, then I might even grab the toes. Hug that knee towards
the centerline and then take the opposite arm to the back. So we’re
all going to be at different levels here. The tailbone’s going to want
to come out, so that you can keep head over heart, heart over pelvis, to the
coccyx here. Breathe, again, all at different levels. Breathe, breathe, breathe!
And then, on an exhale, release, and then switch-a-roo. Here we go. Holding onto that focus, that gaze, pressing
into all four corners of the standing foot. And, hello, do you just want
to be the average bear? Remember your yoga practice, remember your
principles of grounding where you can, all four corners of the feet, and
lifting where you can. That opposition. One more breath, and then, on an exhale, gently
release. Okay. Hold onto that focus, we’re going to switch now, again.
This time, we’re going to lift our leg forward, bring the right ankle
or whatever leg you’re lifting, that ankle to the top of the opposite thigh.
Hold onto your abs. No, hold onto the wall if you need to, or just hug
those inner thighs together. Remember that opposition. Take a deep breath
in. As you exhale, reach the fingertips forward and begin to bend that
standing leg. Rotate this ankle one way and then the other,
if you like. Again, we can have one hand at the wall here, absolutely,
or railing. We can stay here. To go a little deeper, we’ll continue the
fingertips all the way down, breathing into the outer-edge of that hip.
Notice I’m not just collapsing, but I’m still pressing into all four corners
of the feet. Lots of awareness. Inhale in as you exhale. Slowly
roll up if you are down, and then shake it out. Same thing on the other
side. Deep breath in. Long, beautiful neck, and we check it out. Crossing the opposite ankle over. Checking
in with the hips, tailbone down. Spine nice and long. You can rotate that ankle
here, and again, you might just stay here. Or, we’ll send the fingertips
forward and bend that standing leg to go a little deeper. Breathe,
and we might stay here, or we might be at the wall. Or, you might be in
a mudra. Or we might go a little deeper by bending forward, again, nice, deep
bend in that standing leg. We breathe here, lots of awareness. Cool. Then
we press into the standing leg, slowly come up, and then we shake it out. Cool. Last thing I’m calling the twizzler!
Just made that up. We’re going to cross the ankles; most of us have done
this before. Toes pointing forward or they can cross a little bit, too.
But just keep nice mindfulness over what feels good in terms of toe placement.
Now, press the back two corners of the heels as well. Inhale; reach
it all the way up like you’re…this is where I think I got the twizzler
thing, like in figure skating. Like you’re about to do a twizzle.
Shut up, Adriene. Pull the thumbs back, and then exhale. Soft bend in
knees. This might be different than what you’ve done in gym class. Melt it
down, go a long avant-garde for me her. Here we go. So soft-bend the knees. Knees are not locked,
but soft-bend the knees and then find that organic movement. Finding what
feels good. Let the weight of the head go. Breathe. Keep a focus on your
feetsies. Then to come out, press into the heels, draw the navel, connect
to your center, draw the navel to the spine, and slowly release! That
was a combination of roll up and release. Okay. And we switch. Last thing,
then we’re on our way to freedom. Just kidding, the freedom is here,
right guys, with me? Okay. Crossing the legs, inhale, tuck the
pelvis, reach up. Find a soft bed in the knees. Again, soft bend here, not locked.
And here’s a Wayne’s World moment. Not even going to do it. You’ll know.
If you know, you know. Release it down. Don’t feel stuck. Work it
out. Awesome. Press into the heels, draw the navel up towards the spine,
and slowly we reach it up, reaching up towards the sky. Towards the stars!
Unravel the feet. Sit up nice and tall, take a deep breath in, look
up. And exhale, palms together at the heart. Namaste. Awesome! Now you’re
ready for your run! Mix and max these together, listen to your
body, and let me know how your run goes. All right. I’m going to run right
now, too. I am not kidding. All right. Let’s go.

100 Comments

  1. What is the name of the intro song?????????????????

  2. ahhah Scooby Doo ending!!! YES! thanks for making me laugh out loud during this practice, it was just what i needed. glad i found YWA!~ xo

  3. Hey Adrienne, 

    Do you have any suggestions or videos that you recommend for unlocking my calves.
    I am currently training for the marathon but calves are not helping. I've changed my shoes, taking my magnesium, hydrating .. but Is there anything that you suggst to stretch well ? besides this video! 

    Thanks a lot!

  4. funny how much difference there is between sides (left leg / right leg). Thanks for the warm up Adriene.

  5. Great video! Thanks

  6. Hi Adriane, since a month or three I am using you warm-up and cool down for runners, and I must say that it works perfectly 🙂 Normally I went for a run just doing 1 or 2 excersises and go …. and yes I had problems with my muscles 🙁  and now … now problems what so ever 🙂  So thank you for your you tube film which I use three times a week. I am 61 years old and are still running 11 kilometers three times a week 🙂
    I hope that I will keep on running until I am 80 hahaha. Greetings Nelleke from Holland

  7. Thanks, Adriene. I am going for a run now. I too, am not kidding!. 🙂

  8. If I wake early enough tomorrow, I really want to try this because it's Cross Country sectionals.

  9. Adriene, I love your runners' videos, but I only have an hour when I run in on weekday mornings, so I can't fit in for your warm up (16ish min) my C2K run (30-40 min), and the cool down (18ish, right?). Any chance you could develop a short version of each? Thanks!

  10. You are very good!!!

  11. you are so creative Adriene  wish you a very good luck

  12. does anyone else step outside and just run without a warmup?

  13. I WAS going to go run after this video until realized how tight I am!… and now I'm just going to do more yoga. lol

  14. did it

  15. Love love love your videos. Thank you!

  16. What is the intro song?
    soooo good

  17. I am a runner and i always have really tight legs. Just after one session i feel some release! PLEASE MAKE SOME MORE!!! 😀

  18. This was wonderful!! I've haven't run since high school track, and I think this warm up is better than what I did back then. Thank you Adrienne! ❤️

  19. She fine..

  20. my warm up is an 8 min walk before my run. i increase the pace of the walk gradually before the 8th min. yoga moves? nobody got time for that!

  21. Love this! How about a warm up/cool down sequence for swimmers and bikers?

  22. been using this and the cool down one for a couple of months now, used to get a stiff lower back after a run, not any more! love it x

  23. I did this before a long distance bike tour, it was great! May you please do more videos for cyclists or recovery for knee pain?

  24. Hey Adriene!
    I have recently become a runner and I'm having major issues with tightness and pain in my right shoulder when I run.
    I was wondering if you had any advice or stretches I could be doing to help alleviate this.
    Thank you!!!

  25. Firstly: I love you.
    I've been following you for the last year and a half and I can't tell you what a positive difference you have made in my life! I've never been able to commit to any exercise regime except for yours, and I truly thank you for that!

    Secondly: This is wonderful! However, I was wondering if you might be able to do a sequence that's just a geneal 'before gym' sequence? One that also stretches the arms a bit more as well?

  26. Thank you very much for this video!

  27. Great sequence, Adriene! Just an FYI – you should only do active stretches before running, such as leg kicks, arm circles, and squats. Extended static stretching can lead to injury. You can do static stretches after; it's just not recommended before. Love your eps!!

  28. Another mindful start to the day! In tune with my bodies needs and ready to tackle a long run in preparation for a post baby half marathon!

  29. It's a little cooler today, finally! I'm ready for an awesome run this morning! Thank you Adriene!

  30. Thank you for this beautiful warm up Adriene, helped me reconnect with my body and breath so I am mindful during my first run in ages – and for me, thats what matters. Your videos always brighten my day, Namaste x

  31. Adriene! I love your videos so much; I do them nearly every day! Could you please do a video that's for a quick pre-workout warm-up/stretch? Much love!

  32. In the last position is the slight bend of the knee supposed to be for both knees or only for the one in front?

  33. Thank you Adriene for all the awsome videos! You're a lifechanger!
    I'm a runner, so this is so much needed 🙂
    However I really could use some yoga for knee pain… Please!
    XX

  34. I just completed Yoga For Runners and I think this is a fabulous practice. I am not much of a long-distance runner, but I do ride my exercise bike on a regular basis. I will definitely be incorporating this warm-up with my workout. As always, thanks so much for your awesome practices. Also, I always appreciate your spontaneous and often hilarious comments during each yoga practice 😁

  35. You're references crack me up

  36. You are h-i-l-a-r-i-o-u-s! I hope I spelled that correctly.xo

  37. I just finished my first marathon. I used you as a guide the last part of my training, I wish I found you sooner. I really appreciate you and your helpful techniques. I think because of you I finished as strong as I did. Thank you! – Evan

  38. Thanks Adriene. I'm a huge fan. Been following your vids for about 2 yrs now, your vids have kept me stretching. You make me laugh. Keep making vids! More hips! lots of love from Spain

  39. I been trying these yoga for runners and it really helps getting my running done faster thanks so much got do these every time before running thanks for these videos i will do some more of these.

  40. Thank you for this video. I just started a running challenge and this was just what I needed.

  41. HEY, can you please do a yoga for climbers session. This one really helps me climbing in the gym, so a specific yoga sesh would be AWESOME!!!!! Much love

  42. Hey, awsome work there!! 🙂 can you please do yoga for cyclists as well?? 🙂 thanks!

  43. thanks from New Zealand! gonna go tackle some hills now (:

  44. Hi, Looking forward to trying some of your excercises, but as a 50 + truck driver who has recently started running on a regular basis (7 months), I really do want to continue enjoying a good run. But as a truck driver my belly has started to reduce in size after all this excercise. Some of the lessons you do I can see as being a huge help, sadly some are a bit beyond my level. Is there any videos you do encompass that of some who is larger. Thank you

  45. thank you, just finished up my long run.  No noticeable change in pacing or warm-up timeline.  My total body soreness is much better.  This warm-up does need a little more focus on the hips.  I still felt pretty stiff.  Thanks for everything!

  46. The part where you said "Ta-da-sannnna!" made me snort-giggle.

  47. she talks way too much ..extra chit chat annoys me and definitely doesn't help me with Namaste.

  48. You make great videos. I feel ready for my run.

  49. What about yoga for martial artists???

  50. I'm not a runner, but the cross-legged bend over thing felt amazing for my hips/glutes. Those areas get super tight and stiff from cycling. I would LOVE to see any kind of yoga sequence for cyclists, if you haven't done so already! 🙂

  51. completed this again for like the fifth time and still gives me the best feelings… even if Im completely stiff!

  52. By the beard of Zeus! Behold yee unicorn with the mind of Hypatia and the beauty of passiflora quadrangularis. The auscultation from her was a song that planted a seed deep with in me soul. Yet I beheld her still…I could feel the roots of my heart flex and yaw.( I did feel dizzily besot as I gazed upon this cosmic beauty.) So strong it was that the ceaseless beast of time did pause and lay down in somnolence… It was here that this brilliant specimen of woman did compel a rose within me to blossom…

  53. I'm not a jogger (knees' problem), but I intend to go cycling now 🙂 Anyway, this episode was great – my hips and legs were so stiff from the yesterday's workout with dumbbells and now all the pain is gone! Thank you! 😀

  54. Strapped on my roller skates immediately after this video! Feeling amazing and prepped! thanks Adriene!!

  55. Hi Adriene! Thank you so much for this video; I used it as a warm up to go skiing and it was great! I really appreciated that it was a full body stretch.

  56. I'm not even a runner and I loved this one! Did it as a warm up for some rowing.

  57. C

  58. Adriene- I came across this vid while searching for a pre run warm up. First of yours Ive ever seen… you are hilarious. I love the way you do you.

  59. Good

  60. i think i love you. you just made my day =)

  61. My son is a soccer player and recently he has started running with me,and we do this video to warm up. Today we didn't have time to do it and he had a tough run. He said, "I need yoga with Adriene. We shouldn't skip again." So grateful to have yoga and running time with my son. He values yoga thanks to you.

  62. would u say this is good before a workout? like pre yoga for working out?

  63. Good morning! Thanks for this neat pre-run yoga stetches. I modified the last three moves to be more dynamic and less static – as some commented, focusing on dynamic stretches pre-run is beneficial. Instead of quad stretches, I did squats and for the hammies, I did front and side leg lifts. Similar muscles 🙂
    ps: I like the wiggle out moves. You made me giggle out loud a few times and that is what made this video stand out!!!!

  64. Hello Adriene🙂 Is it okay to do this sequence just after getting up in the morning? Cuz I love to jog and run in the early morning, and it's such a relief to find this yoga sequence for me to warm up💪🏼

  65. I did this yesterday bofore my run and I just keep on smiling all the time, great video, your awesome Adriene, giving some much energy and joy to all of us! And after the run I did the cool down sequence another great video, so thank you for that also!

  66. I've probably watched this video 30 times. I try to do it before every run. Thanks for the help Adriene!

  67. wonderful! ya such a dag 🙂

  68. Thank you so much! This is my new favorite video.

  69. I love your sequences for runners! Do you have any suggestions for runners with past IT Band issues?

  70. Great stretch, helped me so much – managed to run 4.4 mile and when started feeling tension in my back i used your stretches in the middle as well to loosen up my muscles.

  71. 5:52 hey oh!

  72. Went for a run after this, it was a good run, however my last lap was hard :DDD, BUT I POWERED THROUGH !!! ^_^

  73. Thank you for this morning. Great video for my warm up. Really appreciate the editing of different camera angles and sweeping pictures giving it a more personal homely appearance. A real professional touch . Namaste

  74. I did a 5k run/walk (full sprinted last block of it) 2 days ago and I am still aching I'm training for the next 5k run (running jogging most of the way) whats the best way to strengthen your legs?

  75. Adriene, can I have those sneakers in the video?!? They are awesome running sneakers!

  76. Had a great run

  77. Thank You Adriene

  78. Done

  79. Waynes World Wayens World Excellent Party Time.. gratsi

  80. I wish I could like this every time I view! 😞 you’re the best Adriene! THANK YOU! I was dying laughing @ “one long piece”, as always thank you for your humor in finding what feels good. 🤟🏾

  81. Awesome! I usually don't strecht before a run and today I did this practice before a short run and for the first time in ages didn't feel my knee injury! Thank you Adriene

  82. I loved this one!

  83. Great warm-up for my run this morning!

  84. Do you have a Yoga for walkers?

  85. This is a great video from Adriene, she is so full of fun in this one some great stretching for the legs.

  86. Had a great run after this one! Thanks Adriene!

  87. Adriene. you are freaking life rn. i love you. thank you.

  88. I did not run after this sequence but just addition practice for my sore legs.. tnx tnx again.. love it!

  89. Doesn't really seem to involve much stretching for a 15 minute video. Was hoping for more.

  90. Mmmm thank you Adriene!!

  91. ❤️ this

  92. Thank you Adirene. You are so clear that even when not able to see the screen I know what to do. And everyday, how ever I feel (distracted, constipated, stiff necked, ready to run etc) you have some yoga for me.

  93. A very good yoga for runners. I liked very much to do it. A great full warm-up. I recommend it as practice. Namaste.

  94. Getting ready to run in 2019!!! Thanks Adriene!

  95. Marathon went well yesterday. May do a marathon today. May do 31 miles. See how it goes but your videos always help.

  96. Race week! First run of the week, starting off laughing with Adriene. "We're not worthy, we're not worthy!" Yoga is way more fun with you, I have always wanted to be one of those people who practice yoga regularly, it wasn't until I found you that I actually like yoga and can't wait to do it.

  97. Just did this before going for a run and realised it's bang on 5 years old! Adriene thanks for all you've given and give to me and so so many people. WHAT a treat it is to have you on YouTube for free. Thank you. xxx

  98. Thank you for another great practice.

  99. 5 years later and you still look good. wow

  100. Love the IT band stretches in this! That is so critical for me. Do you have any more videos that focus on that, or hip strengthening in general?

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