5k Training Program

Week 4 | Day 22

Breath &

“The beauty is that people often come here for the stretch, and leave with a lot more” — Liza Ciano

Welcome to the second half of the 5k Program! We hope you’ve been enjoying yourself, challenging yourself, and improving as a runner. We hope you’re discovering that being a runner means a lifetime of learning, exploring and growing.

We’ll start today with a whole new set of Yoga flow movements for your enjoyment.

As always, we’ll connect breath with movement in a way that helps improve range of motion in key areas of your body that are key to running – your shoulders, spine, and hips. Everything in running, everything in life, begins with the breath. Get more connected to your own.

Take a deep, relaxing breath, grab your yoga mat, and let’s get to it!

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  • Legs Up The Wall

    This is a long time favorite for distance runners and is a great way to relax and kick-start your post-run recovery process. Remember to lightly press your back into the floor and get as close to the wall as your hamstrings allow. Spread your arms out to the side, close your eyes and breathe deeply through your nose into your belly. Exhale slowly. Repeat.

    Enjoy for 2 minutes or longer. Pro-tip: set a timer, because you may fall asleep with this one.

  • Hip Opener Up The Wall

    A great variation on legs-up-the-Nate, getting a gravity assist on loosening up your hips, whose mobility is always something to work on.

    Enjoy for 1 or more minutes

  • Active Pigeon Pose

    This is a great active hip opener that everyone can benefit from. It’s even easy to add this to your dynamic hip-circle warm-ups. Remember to exhale when you lower your knee out to the side and inhale when you bring it back in.

    5-10 per side

  • Plow Pose

    This is a stretch all along your posterior chain, from your shoulders down your spine to your toes. Remember to press your hands into the ground and don’t force your feet to the ground. Keep your shoulders on the ground so that you don’t flex through your neck.

    1 minute or more

  • Child's Pose

    This is your chance to totally chill. Rest your forehead on the ground and breathe calmly. Relax your hips to your feet. If you’re feeling a little antsy or tight, add the lat stretch until you calm down, then sink into the goodness of the pose.

    2 minutes or more.