Leg Love for Runners!

By Rachel Grunwell – Rotorua Marathon ambassador, marathoner, coach and yoga teacher

This blog was proudly sponsored by the Rotorua Marathon event. Find out more about the event on May 6, 2023. There is a distance for every level of walker or runner. Click HERE.

See a video demonstration (with tips) for these yoga poses too via instagram. Click HERE.

I recommend dynamic stretches before you run (to prepare your body for moving well so you can run well) and static stretches post-running (to bring length back to tight muscles and so you can avoid walking like the lego man)!

Stretching overall is a good injury-prevention tool.

Ps, I caution that you should never force a stretch, or bounce fast through movements. You can risk pulling a muscle. If you are tight then you can feel uncomfortable, but you should never feel pain.

Remember to breathe as you move and find joy in the movements!

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Peddle your feet in downward dog.
Hold this stretch for 40 seconds to 90 seconds. Repeat 2-4 times each side.
Hold this stretch for 40 seconds to 90 seconds each side 2-4 times.
If you don’t have a yoga strap at home… just use a belt. You might have one on your dressing gown.
Only go into this stretch with 60%-70% effort. Never force the stretch. If you are shaking, then don’t go into the stretch too deep. Be kind on yourself. If you are relaxed, then you will go into the stretch with more ease (over time).
Sign up for the Red Stag Marathon, Red Stag Half Marathon, Go Media 10km, First Credit Union 5.5km event by clicking HERE

Note: Reach out to me on social media if you have any questions. I’ve run the Red Stag Rotorua Marathon 42km distance four times – including three times guiding blind runners. I’ve done the Red Stag Half Marathon and Go Media 10km event twice too. I’m an experienced runner and I’ve conquered 25 marathons. I love teaching yoga to athletes to enhance their training and performance. It’s an injury prevention tool that I am passionate to share.

I also love this iconic Rotorua event. I’ve run it with my dad, my kids, friends and their kids, and guided disabled athletes through the event too. This event is joy-filled and for real athletes like you and me, plus the elites are inspiring to watch too!

Connect with Rachel on Instagram or Facebook