If you run regularly, doing some form of stretching or yoga between your training sessions is a good idea.
Focus on your quads, glutes, IT bands (iliotibial bands), hamstrings and hip flexors, as these muscles can get quite tight from running. Stretching helps to release the built-up tension, unlock mobility in your joints, plus improve flexibility, which all gives you a bigger and easier range of motion.
We asked yoga instructor Rohit Mistry, who teaches hot yoga, yin yoga and myofascial release techniques at True Yoga, to share the most effective yoga poses for runners to do before and after each run. You can also do them on non-running days. (Also read: Why Yoga Is Especially Good For Runners)
The plan: Do each pose twice, in any order. If any move feels too intense, go for the modification pose. Remember to breathe normally throughout.