I often hear runners complain of sore feet, bad backs, sore knees, tight hamstrings, and tight hips. If people would learn how to POSE run then they could reduce injury. Over the years, I have seen runners with joint pain, back problems, muscle pulls, tendinitis, strains, and sprains. Runners need to increase their range of motion. Through stretching and yoga they can get better in terms of strength and flexibility. If you would like to gradually integrate yoga into your workout routine, begin with these basic poses:
1) Downward-Facing Dog: From a position of all fours, lift the buttocks up toward the ceiling. Elongate the spine, and straighten the knees, and push the heels toward the floor as much as you can without forcing. Lift the wrists. Move the abdominal muscles in and keep them firm; drop your head toward the floor and let it hang loosely.
2) Triangle: Stand with your feet about three apart. Turn your left foot in 30 degrees and your right foot out 90 degrees. Be sure that your right heel is in line with the arch of your left foot. Bring your hands into a T position and take a deep inhale. Exhale and move your pelvis toward the left as you extend your torso to the side and over your right leg. Place your right hand down on your shin and stretch your left arm vertically overhead, palm forward. Turn your head to gaze softly at your left thumb. Release by coming back to standing and practice on the opposite side.