Whether you’re a regular marathoner or you’re aiming to log your first mile, you’re probably looking for ways to make your runs feel smoother, steadier, and stronger. And while finding the right shoes and embracing easy days will elevate your game, one often-overlooked strategy to enhance your runs may surprise you: yoga. Specifically, by adding a pre-run yoga session before hitting the treadmill or pavement, you may actually improve your running performance. 

“When yoga is practiced before a run, it serves as a dynamic warm-up that does more than just loosen the body—it brings awareness to your breath, posture, and alignment,” says Tanya Goodrich, physical therapist and founder of Healthy Pelvis Physical Therapy. “Yoga primes your nervous system, activates key muscle groups like the glutes and core, and helps establish a centered, grounded start to your movement.”

Here’s exactly how to use pre-run yoga to your advantage to improve your form and your overall fitness.

Is It a Good Idea to Do Yoga Before Running?

Yes, because yoga can be a great way to warm up for your run. While different styles of yoga may be appropriate for different purposes, a brief, flowing practice is ideal as a pre-run warm-up. The key is to limit your yoga session to about 15 minutes at most and to focus on a quicker-paced style of yoga, such as Vinyasa.

Pre-run yoga is effective because it can serve as a form of dynamic stretching. “Dynamic stretches before a run are great prep to warm up your muscles and joints before you get moving,” says Peloton instructor Nico Sarani. “Warming up your body with mobility and dynamic stretching exercises may even prevent injury.”

While many people associate stretching with static stretching, where you hold a position that stretches the muscles into their full range of motion for at least 30 seconds, dynamic stretching involves continuously moving through your range of motion—and it’s considered the gold standard of how you should stretch before a run. Static stretches, on the other hand, are better left for the end of a workout.

“Unlike static stretching, which can sometimes reduce performance if held too long pre-run, yoga done intentionally can mobilize joints, wake up the pelvic floor and deep core, and establish efficient breath patterns—all of which are crucial for running with ease and injury prevention,” Goodrich says.

What Type of Pre-Run Yoga Is Best?

When it comes to the type of yoga that may be most beneficial before a run, Nico recommends a slightly faster-paced class. “Quick yoga flow sequences, in particular, work great as a full-body warmup that also gets you in touch with your breath and focuses your mind—important for runners that want to improve their performance and achieve their running goals,” she says. 

If you’re concerned about how to fit in a yoga sequence prior to your run, it may be helpful to know that 10-15 minutes is all you need for a proper warm-up, according to Nico. And if you do best with step-by-step guidance, the library of yoga classes on the Peloton App is there for you anytime. “On the app, we have Focus Flows for the lower body, which can be great [before a run], or even Focus Flows for runners,” she says. “Just pay attention to what the instructor says in the intro—some classes are meant as a post-run stretch, but some can be taken before a run as a warm-up.”

And while adding in a focused pre-run yoga session can be worthwhile, the key is to approach the flow as a warm-up, not an intense workout in itself. “You don’t want to push your body too much before you get into a longer run—for example, with a Power Flow,” Nico says. “But you also want your muscles to have enough time to warm up. So something more dynamic, including standing poses held no longer than a few breaths, is great.”

Remember, the main focus of any yoga practice is your breath, and this is especially true for a pre-run flow. “The key is to keep your breath fluid and your transitions smooth,” Goodrich says. “Each pose should be held for one to three breaths—just long enough to feel the alignment and engagement without letting the body cool down or overstretch. You’re warming the tissues, not lengthening them into passivity.”

7 Pre-Run Yoga Poses to Try

1. Downward-Facing Dog (Adho Mukha Svanasana)

Nico is a big fan of using Downward-Facing Dog to stretch the calf muscles before a run, and the pose is also known for lengthening the spine and easing tension. 

2. Low Lunge with Side Bend (Anjaneyasana Variation)

According to Goodrich, this stretch opens the hip flexors and the lateral fascia, which often become tight from sitting and running. “Doing this adds breath-driven mobility through the ribs and side body,” she says. 

3. Side Lunge (Skandasana)

Nico says she loves pre-run side lunges because they not only help stretch the hips and calves, but improve blood flow in the arms and legs.

4. Low Lunge Twist (Parivrtta Anjaneyasana)

Goodrich loves doing Low Lunge Twists before a run because they help activate the glutes and deep core while also mobilizing thoracic rotation, which she says is key for arm swing and spinal rhythm during running.

5. Thread the Needle

Not only is Thread the Needle helpful for stretching the hips, but it also releases tension in the shoulders and upper back and improves spinal mobility. 

6. Dynamic Half Split (Ardha Hanumanasana to Low Lunge Flow)

Goodrich is a fan of how this dynamic stretch gently warms up the hamstrings while allowing you to move in and out of hip extension, which actually mimics the mechanics involved in running.

7. Chair Pose with Heel Lifts (Utkatasana Variation)

You’re likely familiar with the lower body burn of Chair Pose, but adding in heel lifts creates a dynamic motion that helps fire up many of the muscles needed for a solid run. “This activates the glutes, calves, and deep core while building lower body endurance and stability,” Goodrich says. 

Tips to Keep In Mind When Doing Pre-Run Yoga

While specific yoga flows are a great way to get warmed up for a run, there are certain types of yoga you want to avoid before an intense workout. To make the most of your pre-run yoga session, opt for short, faster-paced, and dynamic sequences to activate your muscles rather than reduce their power before a cardio session. 

“Long-hold passive stretches or Yin Yoga styles are best saved for post-run or evening recovery,” Goodrich says. “Deep static holds, especially into hamstring or hip flexor lengthening, can temporarily reduce muscle tension and power output. That’s not what you want before an activity like running, which relies on elastic recoil and quick neuromuscular firing.”

The Takeaway

There’s a reason the Peloton class library is packed with pre-run warm-ups: by moving through a series of dynamic exercises before lacing up your sneakers, you can help prevent injury, boost your performance, and actually enhance your running technique. And while yoga comes in many forms, short, faster-paced sequences can serve as the perfect dynamic warm-up session to fire up your muscles and bring awareness to your breath, posture, and alignment. 

To make the most of a pre-run yoga session, limit the length of the flow to about 10 to 15 minutes, and incorporate the specific poses above to amplify your strength and stamina for the miles ahead.