Yoga and Pilates for Running

Home
Run Happy Blog
Training workouts
Yoga and Pilates for Running

Run community

How yoga and pilates can improve your running

February 5, 2026 | 4 min. read

Cross training is an important part of any run routine to help build strength and reduce the risk of injury.

For most runners, swimming, cycling or strength training come to mind when thinking about cross training, but you’ll find that yoga and pilates work just as well, if not better. The dynamic stretches and structured flow of a yoga routine are ideal to help build flexibility and balance, while pilates is a key workout to help with core strength. Together or separately, they make the perfect supplements to running.

Stretches via yoga poses can be ideal for either your running warmups or cool downs, or you may want to fit a whole flow in your rest and recovery days to see the most benefits. However, even by incorporating small bits of these workouts, you’ll be able to see a difference in your running.

Yoga poses and flows

Yoga is a great all-round option for all runners. You can use dynamic poses or a short flow to help with your pre run stretches or set up a longer 20-minute flow to compliment your training on non-running days.

Even on its own, yoga is a beneficial work out and habit to get into. With the emphasis on mobility, it helps improve both flexibility and balance, both key skills for running. This means that not only will you stretch muscles you might not use via running, but the way you do it with yoga means you’re not putting yourself at risk of working out too much.

Yoga instructor, Yoga with Tim, has spoken about the importance of what that stretch gets you and how it is vital to your running training:

"Yoga helps you find a flow with your breath and then when you pause for the stretch, you’re able to stay present in the sensation. Moving meditation through running is similar — the pounding of the road, your breath and the sensations help keep you present and quiet your mind."

People will often think that yoga is more stationary but incorporating these stretches to a pre run warm up can help get your muscles ready for the run, as well as reducing your risk of injury.

Yoga can also be very restorative, helping with both recovery (whether from injury or post long run) as well for your mental health. The ability to hold your poses and move mindfully gives you more discipline, also helping with the mental focus required to run.

Top yoga poses for running:

Yoga teacher, Chloe, has shared her favourite poses to help strengthen your muscles for running:

Pose	Benefits
Downward Facing Dog	* Lengthens hamstrings and calves * Opens shoulders and upper back * Strengthens arms and core
Low Lunge	* Stretches hip flexors and quadriceps * Opens groin * Strengthens glutes and core
Lizard Pose	* Deep stretch for hip flexors and groin * Lengthens hamstrings * Improves hip mobility
Standing Forward Fold	* Stretches hamstrings and calves * Relaxes lower back * Promotes recovery after long runs
Pigeon Pose	* Targets glutes and piriformis (great for preventing IT band pain) * Opens deep hip rotators
Reclined Figure-4 Stretch	* A great alternative to pigeon to start if hip is too intense * Releases glutes and piriformis * Eases lower-back tension
Half Split	* Deep stretch for hamstrings * Mobilizes calves and Achilles tendon
Bridge Pose	* Strengthens glutes and hamstrings * Opens hip flexors * Supports knee stability
Chair Pose	* Strengthens quads, glutes, and calves * Activates core and lower back
Tree Pose	* Strengthens hips, glutes, and ankles * Enhances balance and stability for better stride control
Seated Forward Fold	* Stretches entire posterior chain (hamstrings, calves, low back) * Helps with flexibility and cooldown

Find more poses with Chloe on her Instagram.

Pilates for running

Pilates is one of the best ways to build core strength. And with a stronger core comes improved stability and running form.

Like yoga, pilates offers full body benefits, from strength building to recovery support - but also has a few more unique advantages. Not only does pilates target your core, but also helps strengthen glutes and hips, while helping with you V02 max (your breathing efficiency while running).

Pilates is also a dynamic workout while staying low impact, helping boost endurance and active recovery.

If you have time, fit in a full workout. Otherwise, there are stretches that can still benefit your running. Dead bug, for example, mimics the action of running, while hip flexor stretches opens up your hips and reduce tightness.

What to wear for yoga and pilates?

If you’re already a runner, you’ll have the basics you need for a yoga kit. Your yoga gear also doesn’t have to be complex – as long as you’re comfortable, you can do yoga. Simply get yourself a good pair of leggings or tights that can take you from running to pilates and yoga. Pair with a breathable workout top and you’re good to go.

You ideally want to stick to clothes that allow for full mobility, while keeping you comfortable.

Yoga and pilates are just one set of cross training that can support running, and the best bit about them is just how easy you can fit them into your day to day. Make use of work out apps or online videos if you don’t have the time to get yourself to a class. And if you are struggling with time, there is a wide range of indoor training that you can (and should) continue to do to supplement your running.

Disclaimer: Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.