Yoga is one of the best types of cross-training for runners. It helps you stay consistent with your training by improving mobility, flexibility, posture, and recovery, without adding more impact to your week.
At Runna, what we previously referred to as “mobility” is now rebranded as Yoga. That change reflects what runners actually practice in these sessions: practical movement work that supports running performance, helps you feel less stiff, and complements your plan in a way that’s sustainable.
Whether you’re training for a 5K, half marathon, or marathon, adding yoga can help you feel smoother, stronger, and more connected in your stride (with all the bendy benefits, too).
How to Add Yoga to Your Runna Plan
To add Yoga to your training plan in the app, go to:
Plan → Manage Plan → Yoga
From there, you’ll be able to:
choose the day of the week that works best for your schedule
keep your yoga sessions consistent week to week
move sessions around if needed to fit your life and training load
Yoga sessions will then appear in your weekly plan alongside your runs, so everything stays in one place.
Why Yoga Is Great Cross-Training for Runners
If you’ve ever Googled “is yoga good for runners?” or “best yoga for running recovery”, you’re not alone. Yoga is popular with runners for good reason: it supports the parts of training that don’t always get attention, like movement quality, breathing, and recovery.
Yoga can help runners by improving:
range of motion through the hips, ankles, and spine
strength and control through stabilising muscles
posture and alignment (especially for desk-based runners)
recovery between hard training sessions
body awareness so you can spot tightness before it becomes a bigger issue
It’s not about being “flexible enough” to do yoga in the first place, it’s about using yoga to become a more resilient runner.
Benefits of Yoga for Runners
Yoga can support your running in a few key ways, especially when done consistently.
Improved Mobility and Flexibility
Running is repetitive by nature. Yoga helps open up common tight areas for runners like:
calves
hamstrings
hip flexors
glutes
thoracic spine (aka your upper back)
This can help you move more freely and reduce that stiff, restricted feeling on runs.
Better Running Posture and Form
A lot of runners carry tension through the upper body: rounded shoulders, tight chest, stiff spine. Yoga helps improve posture, which can make running feel smoother and more efficient over longer distances.
Stronger Stability Through Hips and Core
Many yoga flows build strength in the places runners need most: hips, glutes, and core. This supports balance, coordination, and better control, especially helpful if you feel “wobbly” on tired legs or uneven terrain.
Recovery Without Extra Impact
Yoga is a form of active recovery, meaning you can still move your body and support circulation without adding more pounding to your joints. It’s a great addition during high-mileage weeks or when you’re feeling a bit run-down.
Breathing and Mental Reset
Yoga is a chance to slow down and reset. Breathwork can help you manage stress, improve focus, and bring calm into training blocks that feel busy or intense.
When Should Runners Do Yoga?
There’s no single “perfect” day, it depends on your schedule, your running volume, and how your body feels. The best approach is the one you can stick to.
Here are a few runner-friendly options:
Yoga on a Rest Day
Yoga on a non-running day is a great way to support recovery while keeping your body moving. It’s especially helpful if you feel stiff after long runs or speed sessions.
Yoga After an Easy Run
Stacking yoga after an easy run works really well because your body is already warm. It’s a great combo if you want to keep your harder days hard and your easier days supportive.
Yoga After a Long Run
Long runs can leave you feeling tight through the hips, hamstrings, and calves. Yoga after your long run can help you downshift, release tension, and start the recovery process sooner.
Yoga Before a Run (Keep It Light)
A short, gentle flow can help you feel more open and switched on before running — just avoid anything too intense or long-held if you’re about to head into a workout.
What Happened to the Old “Mobility” Sessions?
If you’re already on an active mobility plan, don’t worry, you won’t lose your progress.
You’ll be able to:
complete your current series, or
seamlessly switch over to Yoga when you’re ready
And if you’re a fan of the legacy mobility sessions, you’ll still be able to flow with them over on our YouTube as they gradually phase out in-app.
Tips to Get the Most Out of Yoga As a Runner
You don’t need to do yoga every day to feel the benefits. Consistency beats intensity here.
A few simple tips:
Keep it easy during heavy run weeks, yoga should support training, not compete with it
Focus on control and breathing, not forcing deeper stretches
If something feels sharp or painful, skip it and keep the movement gentle
The Bottom Line
Yoga is a simple, effective way to support your running by improving flexibility, posture, stability, and recovery without adding more impact to your week.
If you want to feel looser, stronger, and more resilient on the run, head to: Manage Plan section of your Runna app, pick a day that works for you, roll out your mat, and enjoy the bendy benefits. You can also check out our Pilates and Stretch & Stability
sessions for extra strength, stability, and recovery support. We'll see you on the mat!