The number-one injury experience by Runner’s World readers: iliotibial band syndrome (ITB).
This problem is caused by a piece of connective tissue that runs from the outside of your pelvis to your knee and keeps your hips aligned when you run. The ITB can become inflamed if it’s tight or if the muscles that support your hips are weak. A simple yoga sequence addresses both of these issues. Do these six poses for the first half of your routine, favouring the right leg. Each pose flows into the next, forming one long sequence with six poses. Once you reach the final exercise, move in reverse order back through, favouring the left leg. Hold each pose for 30 seconds. Do this twice a week after an easy run.
Cross your legs, right one on top. Try to bring your knees together. Reach your arms behind; try to grasp your hands. Hold for 30 seconds.
Half Lord Of The Fishes
Wrap your left arm around your right leg, and twist. Bring your other arm behind you to help prop you up. Hold for 30 seconds.
Lunge With Groin Stretch
Rotate counterclockwise. Put your palms on the ground. Plant your right foot. Extend your left leg back into a lunge. Hold for 30 seconds.
Drop your back knee. Raise your arms. Hold for 30 seconds. When done, transition a quarter turn to the left for the next pose.
Stand wide. Bend forward at the hips. Put your hands on the ground. Bend your knees if you need to. Hold for 30 seconds.
Forward Fold With Twist
Slide your right hand beneath your face. Raise your left hand. Return to the starting position. Hold for 30 seconds. Repeat entire sequence on the other side.