
Sessions for all senior club members irrespective of current run groups.

The No Excuses Post-Run Sequence
In previous weeks there had been talk about recovery runs and stretching. Adapting a suggestion in Owen Anderson’s book ‘Running Science’, Dom led the group through a post run yoga routine to restore a little Ying to the Yang of running.

Equal Standing, arms overhead:
- hold for 5 breaths
- feet hip-distance apart
- stretches the back muscles
- lengthens the spine
- stretches the shoulders
- strengthens the upper back

Standing Side Bend:
- bend to the right, hold for 5 breaths
- repeat on the other side
- stretches the obliques
- stretches the side of the torso and spine

Half downward dog:
- hold for 5 to 10 breaths
- repeat 2 to 3 times
- stretches the spinal muscles
- rejuvenates the spinal discs
- stretches the shoulders and chest
- stretches the hamstrings and calves
- strengthens the arms and the legs

Knee to ankle balance:
- hold for 5 breaths on each side
- stretches the external rotators
- strengthens the glutes
- improves balance and concentration

Squat:
- hold for 5 to 10 breaths
- stretches and decompresses the lower back
- open hips
- strengthens the shins and ankles
- stretches the Achilles tendon

Full details can be found in Christene Felstead’s book ’Yoga for Runners’.
