The secret to a successful training plan is consistency, but also having the ability to sustain a healthy body. To help you smash those goals and train more efficiently, it’s a good idea to mix some pre run yoga into your training routine.
Pre run yoga will not only help to prevent injury, but also improve your body awareness, warm-up your muscles and put you in a good headspace. Personally, I like to compare it to preparing a meal: you’ve got to season & prep to get everything ready for a great meal - it’s the same with a run, you need to prepare to get the most out of it.
For our pre run yoga, I’ve put together a dynamic sequence, and broken down each stretch individually. Feel free to take individual stretches that work for you, or bind them together into a flow (I've included a brief video to show the flow at the end). Hold each pose for 5 breaths or use sun salutations & chaturanga between each pose to build up heat and energise the body.
Pre run yoga: Knees to chest
Target Areas: Hips, glutes & lower back (lumbar spine
- Start on your back, bring knees to chest and use your hands to hold knees in
- Lengthen through the spine
- Exhale, engage core, role the head & shoulders up bringing nose toward knees
Target areas: hips, glutes, hamstrings
- Interlock fingers around knee and extend opposite leg away from the body, flexing through your heels
- Hold for 3 breaths, release and repeat on the other side
Fun fact: this stretch also massages organs to help relieve gas and reduce bloating - great for pre run!
Pre run yoga: Child's pose
Target areas: hips, lumbar spine, quads, ankles
- Come to a kneeling position with big toes together, spread knees as wide as the mat
- Walk hands away from the body, torso comes to rest on thighs
- Sits reach towards heels, forehead rests on the floor
- Sigh through the mouth for extra feel good vibes
Pre run yoga: Downward facing dog
Target Areas: whole body strength & stretch
- Come onto all 4’s, knees stacked under hips & hands underneath shoulders, fingers spread wide.
- Curl toes under, lift hips to the back of the mat as you push hands into the matt
- Keep a straight spine so look towards the navel or through thighs
- Be curious - play with pedalling through feet, stepping feet further apart or closer together
Top tip: internally rotate inner thighs to the sky and push the mat away from you
Pre run yoga: Forward fold
Target Areas: hamstrings, decompresses spine
- Come to standing with feet hip wide, inhale, crown of head lifts towards sky
- Exhale, hinge from hips, arm's reach out to the sides of the body (like wings) coming into a forward fold
- Micro bend the knees and allow arms, shoulders and head to hang, head is heavy so release tension in the neck
Top tip: focus on length rather than trying to fold into a pretzel! It doesn't matter if you touch your toes or not
Pre Run Yoga: Pyramid pose
Target Areas: Hamstrings, feet
- Begin standing at top of your mat, feet hip width, hands on hips
- Step left foot back, approx 3 feet, in line with the front foot and bring to 45 degree angle
- Press both big toes into the mat, engage core and fold forward over front leg
- Use hands for support on thigh if hams are tight, or frame front foot with fingers tips on the ground and hold
- Hold here and breath
Top tip: Find length along spine, only folding down as much as a straight spine will allow for & keep crown of the head reaching forward to encourage length
Pre run yoga: Low lunge with side bend
Target Areas: Quads, glutes, IT band,
- Come into a low lunge, right foot forward in line with right hip
- Left knee drops to the mat, gently pressing top of the back foot into mat
- Tuck tailbone under to encourage hips to sink, breathe into areas of tension
- Sweep hands over head, lengthening fingers up to sky
- Reach right hand around left wrist, gently finding a side bend and taking the left hand over to the right
Top tip: keep reaching through your fingers to find lift & length
Pre Run Yoga: Plank
Target Areas: whole body
- From all fours, push floor away through hands, weight distributed evenly through fingers & wrists
- Step the feet back in line with hips, press heels to back of room
- Look at space between the hands, lift out of shoulders and shine crown of head towards top of the mat
Top tip: don't forget to breath!
Pre run yoga: Warrior III
Target Areas: Quads, hamstrings, glutes, core & arms
- Come to standing, feet parallel, lengthen through crown of head
- Hands on hips, engage core, shift weight onto right leg
- Lift left knee into chest, flexing through foot
- Hinging at the hips, extend the left foot to the back of mat as you tip to upper body forward
- Keep pressing through back heel as you come into a ‘T’ shape with body with crown of head reaching forwards and heel reaching back
- Reach hands in front to come into prayer. Reach prayer forwards and in line with body
Top tip: This one's tricky - so if you can't get it first time don't worry and remember to listen to your body
Pre run yoga: Warrior II
Target Areas: Hip, hamstrings, quads, shoulders & core
- Standing at top of mat with hands on hips
- Take a big step back with the left leg to the back of the mat, heel finds floor, opening to the side of the mat
- Front leg is bent with knee over ankle, back leg is straight
- Press down through the front heel & toe pads and blade edge of back foot and big toe
- Engage core, tuck pelvis under to avoid anterior pelvic tilt
- Stretch arms out to sides of the body, in line with shoulders
- Both hands reach to opposing ends of the mat, shoulders away from ears and shoulders stacked over the pelvis
Top tip: This is a hip opener so keep your front knee over the ankle to avoid internal rotation
Pre Run Yoga: Extended side angle
Target Areas: hip, inner thighs, quads, shoulders & core/obliques
- Flip front palm to face ceiling
- Reach forwards raising right arm to the sky, lifting your heart to the sky and reaching through fingertips
- Focus on lengthening through sides of body, as top arm reaches up to the sky - inline with shoulder
- Breathe here then return to warrior II before switching slides
Top tip: Focus on lifting and finding length instead of bending back and dumping weight into lower back
Pre run yoga: Yogi Squat
Target areas: glutes, quads, calves, groin, hamstrings, lower back, pelvis, hips (yep - it's a good one!)
- Stand with feet slightly wider than hip width, turn feet out slightly
- Bring hands into prayer position applying gentle pressure against hands, shoulders away from ears maintain length through spine with open chest
- Lower your hips down towards heels, bending the knees and keeping them tracking the same direction as toes
- Allow heels the lift if unable to maintain connection with floor
- External rotation of hips here so keep knees turned out to the side
- Keeping shoulders lengthening down the shoulders, apply gentle pressure between prayer with elbows pressing against the inside of the thighs - encouraging them to turn out
- Lengthen through the spine, keep the chest lifted and breathe
Top tip: Keep arches of the feet lifted and enjoy the pose!
Video: Dynamic Sequence
I hope you enjoy it, and it's definitely a worthwhile routine to add into your pre run movement, whether that's the entire dynamic sequence or just taking specific stretches that work for you. If you're new to yoga just remember to "breathe, move, & be happy" - sometimes it really is that simple.
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How to enjoy training, triathlons and progress, with Tej Thaker
Get set for serious training and triathlon inspiration. Our interview with Tej Thaker had the team at Let’s Do This HQ shaking up their training rituals and exploring new races to take part in.
Get set for serious training and triathlon inspiration. Our interview with Tej Thaker had the team at Let’s Do This HQ shaking up their training rituals and exploring new races to take part in. As well as being a Team GB AG triathlete, triathlon coach, and duathlete, there’s one more thing Tej has under his belt that fascinated us: sweets. And cake. In fact, Tej’s love for all things sweet led us to realise that his success is largely down to his ability to enjoy himself. Here, he shares how you can do the same.
How did you get started with triathlons?
I started with a super sprint which is the shortest one, then worked my way up and got the triathlon bug. My first super sprint I took on was a race that included a 400-metre swim and I think it was only like a 10 or 12K bike ride, followed by a 2.5K run. Really short distances, but this made for a good entrance into triathlons. Once I got the triathlon bug I went from super sprint to sprint, to Olympic distance, half Ironman, then Ironman.
What’s been your favourite triathlon so far?
Well, the best triathlon I've done – it's a bit emotional – I lost my brother in 2018, and I did one in his memory. I’m a triathlon coach so for this one, I coached 90 people from the age of 9 to 65. We did training sessions at Lee Valley Olympic Park and in the Olympic pool, and went to Shepparton for open-water swimming and park run events. That was probably the most emotional and best race that we did because there was so much feeling behind it.
What’s your favourite thing about triathlons, running, and/or cycling?
For me, it's all about the racing and the community aspect. I love when you go to a park run event and everyone’s there, having a good time. I also love the geeky side of going in hard with my training and trying to get faster. It takes so long to get a little faster, but I really like that. Once I realised that I just need to be consistent; put my trainers on, go out for a run, get out for a bike ride, that’s when I really began to enjoy it. No one's ever done a training session where they feel bad for having done it, so you need to just do it.
Do you have any tips when it comes to training motivation?
Focus on having fun, rather than getting lost in the stats. As you get into triathlon and into running and cycling, it can be quite geeky. It can feel intense when everyone's talking about their pace, speed and distance. For me, there’s fun in just putting your shoes on and going for a run or a bike ride. It doesn’t always have to be about the distance or pace. When you focus too much on the numbers and the details it can take the fun out of it and you can lose interest or become disheartened. Who cares about that stuff if you had a good time?
What's your favourite running or cycling route?
I do a lot of cycling around Richmond Park because I'm based in London. I find it hard to go out somewhere where it doesn't take me over half an hour to get to because I have a young family now. I can get to Richmond in 20 minutes, and then I just do loops there, which I actually really enjoy, despite the monotony.
What's your best advice for anyone starting out?
- Just start. Start really easy and make it achievable. By starting small you’ll be less tempted to procrastinate. Once you’ve got going, then you can challenge yourself to level-up and set yourself goals.
- Enjoy yourself. This is the most important thing. It's all about consistency and enjoyment. If you don't enjoy it, you're not going to be consistent.
- Buddy up. By training with a friend or joining one of the hundreds of run / cycling clubs, you’ll find that you’re held accountable for your own progress.
What's in your running belt or your backpack when you go on a long run?
Sweets. You know the pockets [in running clothes] that sports companies will advertise as a credit card holder? In mine, I've got just sweeties - soft raspberry drumsticks and stuff like that. I also keep my keys in there. I wear a Garmin too, all the time.
Have you got any pre or post training rituals? Do you do anything in particular for beforehand or when you come back?
I always have cake. I actually make my own now as I really enjoy baking (at the moment, I’m really loving this ginger cake recipe I’ve found). Plus, making it yourself means you can enjoy it fresh out of the oven. I do overnight oats, so make it the night before, and then I have it after my training session, followed by a zen moment.
Do you have any other pre or post-race rituals?
Normally, if I'm doing an early morning long run, I just go off empty. I'll have a coffee, and that's about it. For post racing. there's nothing that I consistently do; other than make sure I'm getting good fuel in. I mean, as much as I love cake, having good protein is important. It's easy to think that you have to be really strict with yourself when you're doing a sport at any level, but you don't need to.
Any events on your race calendar that you’re particularly looking forward to?
I've got the European Duathlon Championships in Portugal, so I'm looking forward to that. I'm really excited about it. I used to put a lot of pressure on myself to have a big race for the year but something switched in my head and I’ve realised that for me, it's more about consistency than taking on big races. Now my goal is just to better my times. I'm trying to get my 5K time down. So to answer the question, the European Championships is my big race for the year, alongside lots of little races and a few 5K runs, which I'm looking forward to.
If money were no object which race would you do?
I'm gonna do a couple of days cycling in Italy. So I plan to go to the Dolomites. Another thing I really wanna do is some days of the Giro, and the Tour de France. I’d prefer to do the Giro, because, coffee cake and pizza. I'm not a big fan of French food and for me, the race I do depends upon the food sometimes.
What's your favourite event you have ever done?
The Dorney Lake triathlon, because it's got a lap circuit and closed roads. It's where they hosted rowing in the Olympics. The atmosphere is great because it involves just doing laps around the lake and there’s a really nice, family environment with ice cream vans around, kids enjoying themselves, people with their dogs. A real community environment. And the land is flat, which is a key detail for cycling and running.
There we have it. We found Tej’s interview so insightful, particularly when it comes to staying grounded in ourselves and tracking our own progress, rather than getting lost in comparison. Oh, and keeping sweets in those coin pockets in your running shorts – genius. If Tej has inspired you to take on an event, check out the best triathlons on Let’s Do This and why not sign up? Until next time, we’re off to bake a cake to eat before our next training session – #balance.
7 key staples for carrying your running essentials
Trainers? Check. Water? Check. Long-distance running essentials? Before you start upping your mileage, check you’ve got these 7 key staples that’ll go the distance with you.
One of the many great things about running is that you need little more than a pair of decent trainers, comfortable running clothes and a water bottle to get started. When you begin going the distance, though – endurance races, marathon training, or trail runs, for example – you’ll need to think about taking extra gear, including plenty of food, water, energy gels, suncream, a camera, and so on. Here, we look at seven key clothing and accessory staples that’ll see you through every running scenario.
1. Hydration vest - SPLURGE
For a hydration vest that goes the distance, reach for the ADV SKIN 12 by Salomon. Designed with endurance races and long-distance runners in mind, this one’s packed with practicality and promises not to weigh you down. For on-the-go water access, it carries 12 litres in the two soft bottles (included). Plus, it boasts extra space for a 1.5 litre reservoir. Not forgetting somewhere to stow your other running essentials, it features an expandable storage compartment, one back pocket, two front zipped pockets, two shoulder pockets and one stretch top pocket. What more does a run-thirsty athlete need?
2. Hydration vest – SAVE
For a budget-friendly alternative to Salomon’s vest, try this lightweight hydration pack by UTOBEST. It has space for two 350ml soft flasks to the front and is compatible with a 1.5 litre bladder to the back. Alongside the two water bottle pockets, it features one main compartment and three small storage compartments for keeping those little extras safe. Plus, with reflective strips to the front and reverse, this vest packs an extra punch when it comes to running or riding in dark conditions.
3. Running armband
Who said you can’t keep in touch on the track? A smartphone armband like this one by Ronhill says otherwise. This is the easy way to keep your phone closeby so you can run hands-free, whilst still tapping into the tech that spurs you on – whether that’s your tracking apps, favourite tunes, telephone calls, or all of the above. Simply strap it on, secure it and you’re ready to run.
4. Waist belt
A good running belt will take care of your possessions without slipping, bouncing, or chafing whilst you’re in motion. This FlipBelt is a reliable option, with its pull-on, buckle-free design and slip and bounce-free fabric. The moisture-wicking material stays soft and dry even when you’re working up a sweat, whilst four pocket openings provide the perfect drop-off for your earphones, phone, cards and cash. An internal key loop provides extra peace of mind, even amidst the most overgrown trails.
5. Triathlon tribelt
Triathletes, have you ever wished for an easy way to secure your race number in place during transitions? A triathlon belt is your answer. It’s a stretchy waist belt that buckles shut so you don’t even know it’s there and it allows you to quickly and prominently display your number during your swim, run and cycle. This ZONE3 design boasts all of the above, plus three loops to store your energy gels in. Handy.
6. Storage-ready shorts
Sure, you can slip on a decent pair of shorts and complete your run in comfort, but these men’s High Point 2-in-1 shorts by Brooks are the smart, storage-ready option for gents looking to blaze a trail. Designed especially with trail running in mind, this pair features a 360-degree waistband pocket for packing in the snacks – as well as larger items, like soft flasks. The functionality doesn’t end there. Split sides enhance your range of motion for those uphill climbs and overgrown trails are no problem, either; the superior ripstop fabric stops unwanted tears in their tracks - even in the most rugged environments.
7. Pocket leggings
Leggings with pockets are always a firm favourite with runners. Easy slip compartments offer the perfect place for cards and a phone. There’s a reason this Zero Gravity pair by Sweaty Betty have been voted “Best Leggings” in the Women’s Running Awards. Not only do they wick away sweat during intense sprints; they feature a back zipped pocket for safe storage and two side slip pockets for easy on-the-go access to your essentials. Finished with a flattering high-waisted design, adjustable waist and bum-sculpting technology, you can count on this one-and-done wonder pair to boost your running, storage and body confidence game.
How female-only run clubs are empowering women runners
This International Women’s Day, we've partnered with Brooks to meet two women who, after joining run clubs, Gorp Girls and Club 99, feel empowered to achieve more as women in sports. Now, they hope to inspire other women to enjoy all that outdoor exploring has to offer. We catch up with them to find out what they love about running, being part of a female sporting community, their top training tips and more.
This International Women’s Day, we've partnered with Brooks to meet two women who, after joining run clubs, Gorp Girls and Club 99, feel empowered to achieve more as women in sports. Now, they hope to inspire other women to enjoy all that outdoor exploring has to offer. We catch up with them to find out what they love about running, being part of a female sporting community, their top training tips and more.
Phoebe and Helmi have always been keen runners. In fact, the sport has played a key role in their mental health. Phoebe grew up in the picturesque county of Cornwall. “I always loved exploring when I was little”, she tells us. “I have an active family so running and swimming was always what we did growing up. I found it therapeutic and it helps my mental health”. Meanwhile, Helmi started running when her grandmother became ill. “I ended up doing my longest run ever, going from a 5K to a 30K because I was using running as a way to process what was happening”, she says.
A sense of understanding, security and empowerment
Since joining run clubs, (the Gorp Girls and Club 99) both women say they’ve felt a greater sense of belonging within the female sporting community. “There’s no pressure to perform and people are considerate”, says Helmi. “There’s a shared understanding of the different challenges that we face as women. For example, safety and running or walking at night. Also, the outfits. I want to wear tiny running shorts and a sports bra when it’s warm, which can sometimes be more uncomfortable when you’re around a group of men”, she continues. Phoebe agrees: “It really gets you out at nighttime and feeling like you’re safe in the city which can be really hard for women at times. When you’re with a group of women, you feel empowered and that really transfers to real life as well. When you have a really strong body of women behind you it inspires you to do other things”, she says.
Alongside the empowerment she finds in the community spirit of a female run club, Phoebe tells us that it enhances her sense of self care and self love. “I have met so many amazing people through running. I’ve also found a bigger love for myself, because I’m looking after my body when I run. I feel like running is self care and self love. As well as an appreciation for nature, I have seen so many beautiful scenes”, she continues.
Runners’ highs, mental health boosts and self esteem
Running clearly plays a huge role in maintaining healthy, happy lifestyles for these ladies. Phoebe enjoys the feeling of escapism: “I love the freedom of getting out of my head and into my body”, she says. “It's such a freeing thing to dedicate that hour – or even half hour – to yourself. We lead busy lives and our brains are split into so many pieces, so for that hour or however long I’m running for, I know that time is entirely dedicated to me and that really inspires me to keep going”. Helmi admits that she doesn’t get runner’s highs after every run “but when I do, I feel like I’m flying – it’s like main character energy”, she tells us.
Phoebe notes how her strength and endurance has improved since joining the running community and this brings a great sense of pride. “I can get out and do a 20K run now. It’s definitely a challenge, but I feel such pride after I’ve done that. I love that running allows me to take risks and really push myself”. Helmi agrees that running has helped her in all aspects of life. “It makes me feel more confident and has brought me new friends. It’s helped my mental health, made me fitter, made me stronger – both mentally and physically. It’s helped me in every way”, she says.
6 top tips for female runners
It’s great to see Phoebe and Helmi’s passion for running. Since finding an extra confidence boost within the female running community, they’re thriving. So, do they have any training hacks or tips for fellow female runners? Here’s their top six.
- Stretch. “I need to stretch, always, before and after [a run]. I sometimes forget and I know that’s really bad, so just honouring your body by stretching before and after is really important” – Phoebe. “Yes, always stretch. Even when you can’t be bothered and you want to just jump in the shower. It’s going to save you a world of trouble” – Helmi.
- Go out early. “If you just get up a bit earlier you can fit it in. Even if it’s just a 2K run. It doesn’t have to be long. A quick 15 minute run can completely change your day. You begin with that attitude and it flows through to the rest of your day” - Helmi.
- Make no excuses. “Put your shoes on and get outside. Don’t think about it too much. It’s amazing to think of the relationships you’ll find and the happiness it will bring to your life. Don’t overthink – just get involved” - Phoebe.
- Don’t stop! “If you’ve started to run and feel like you have to stop, don’t. Just slow down! Even if it feels like you’re slow motion jogging, just slow down instead of stopping. It doesn’t have to be all or nothing. Even when you think you don’t have the energy, running gives you energy. So always remember that, when you’re thinking of the excuses not to do it. Future you will feel better!” - Helmi.
- Beginners, get comfortable running – then join a club. “Before joining a run club, get used to running on your own. Not because you’ll be left behind, but because it’s not fun when you feel like you’re struggling. Once you’re comfortable, just go for it. There’s always going to be someone who is in a similar boat to you” - Helmi.
- Don’t focus on speed. “Fast doesn’t always mean the best. Sometimes the slow paced, long runs feel a lot better on my body than when I absolutely peg it. For me I’d much rather get slow, longer runs in and listen to my body. I used to not listen and just go hard. My body wasn’t ready for that” - Phoebe.
In the case of Phoebe and Helmi, confidence comes from clubbing together with like-minded women – but the right gear certainly helps. We asked for their thoughts on the latest collection from Brooks, as both are wearing pieces from the collection. Phoebe is wearing Brooks’ running shoes, which she tells us are “so light and the cushioning is incredible”. In fact, she’s impressed with the full range: “The shoes, the leggings, the shorts, the track jackets – you can really tell every single detail has been thought about and that Brooks put themselves into a runner’s mindset. That’s so important when you're making running products because, say you’re doing a long run or an ultra, if the product quality isn’t good, that’s going to affect your outcome”, she says. Helmi meanwhile, is rocking a neon pink jacket – also from Brooks. “I have other running jackets which can feel crunchy or loud when running. This is so smooth. It’s easy to run in very light and waterproof”, she says.
So, what’s next for Phoebe and Helmi? Both fancy an ultra marathon. Phoebe would like to challenge her body and see how far she can go. “Also to discover and explore new places. Running is such an amazing way of exploring the city”, she says. Helmi is keen to travel for her first ultra: “There’s one happening in May in Finland, which a couple of the other girls in our run club are going for. Also, because I’m Finnish, it would be quite cool to do that in Finland”, she says.
So, whilst being a female in the sporting community can still come with its downfalls, Phoebe and Helmi highlight the empowered route to running with confidence. “Women continuing to hold space and be unapologetically themselves and crushing it – as well as people appreciating them for who they are, is SO important”, says Phoebe. We couldn’t have worded it better ourselves.
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