Over the holidays, pro runners and fitness trainers shared their favourite moves on Instagram
With resolution season in full swing, now is the perfect time to start building your fitness base for 2020. As you tick up your mileage to get ready for spring races, it’s important to supplement running with yoga and strength training to boost your balance, flexibility, and stability and prevent injury for the long road ahead.
Luckily, you don’t have to go further than your Instagram feed for inspiration. From December 25 through January 5, Ann Mazur, marathoner and founder of Runners Love Yoga, hosted the #12DaysOfRLYRunning2019 challenge, where pro athletes and fitness experts took turns sharing 12 different yoga and strength training exercises on Instagram for each of the 12 days.
Followers were then asked to post their own videos and photos of themselves doing the move of the day with the hashtag #12DaysOfRLYRunning2019, to be eligible to compete for one grand prize: a pair of Normatec recovery boots, Arena swim accessories, Runners Love Yoga gear, and treats from Honey Stinger and Garden of Life. The runner-up receives Runners Love Yoga gear, Honey Stinger snacks, and a training journal courtesy of Grayson Murphy.
“I started doing the challenge in 2017, and I got an instant enthusiastic response from pros wanting to contribute and followers,” Mazur, who was teammates with Molly Huddle at Notre Dame University, told Runner’s World. “People always want to know what the pros are doing to strength train. Also, I think athletes sometimes get into a rut with their training, and this is a great way to try a new move they don’t normally do, but maybe they should do.”
Now that the challenge is over, Mazur and her cohosts are picking a winner to take home the grand prize. And while it’s too late to compete for those prizes now, it’s not too late to try out these 12 exercises—which hit everything from your core to your calves—during your next gym session. Here are the moves from #12DaysOfRLYRunning2019 that feature pro runners such as Huddle, Murphy, Emily Sisson, and more.
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Our #12daysofRLYrunning2019 challenge begins with Christmas Day! Here is Day 1: a yoga sequence featuring both triangle & revolved triangle, easy to do even sans mat, or after a run wherever you happen to be. Warrior I ➡️ Warrior II ➡️ Reverse Warrior ➡️ Triangle ➡️ Revolved Triangle, repeat! Directions for this sequence: 1️⃣. From standing, step right foot back to Warrior I. Remember back foot is pointed forward approx. 45 degrees here—press outside edge of back foot into mat. 2️⃣. Open arms wide to Warrior II. Torso and hips now face right side of mat. Back foot is about 60 degrees with toes still pointed forward. 3️⃣. Reach left hand forward, flip palm to sky, and "scoop air" up and back to Reverse Warrior. Note that here your legs are the same as they were for Warrior II—just your upper body moves. 4️⃣. Inhale to straighten front leg, exhale to tilt yourself forward and down to Triangle. 5️⃣. Pause and breathe in Triangle. Try sliding your bottom hand up and down your leg just an inch either way and see what that does to the rest of the pose. Reach through top arm to take weight out of bottom hand. 6️⃣. Release both hands to either side of front foot, bending front knee for now. "Baby hop" your back foot in slightly (usually about half a foot works well here, but adjust to what feels right to you). 7️⃣. Now position right palm either inside (less intense) or outside (more intense) your front foot. You can also step your back foot wider, or more to the right, to make this pose less intense. 8️⃣. Press right palm down as you reach left palm to the sky for Revolved Triangle. Pause & breathe. Think of squaring off shoulders to the left side of your mat. 9️⃣. Release both hands to the front of the mat, then step back foot up to front and repeat for side two! Want a chance to win our grand prize of @ntrecovery NormaTec boots, as well as a LOT of other prizes! Find our announcement post just before this for full directions! Post a pic/video of you completing Dec. 25's poses or sequence, tag @runnersloveyoga & #12daysofRLYrunning2019 in your caption to be eligible for our prizes! Can't wait to see your posts, and for @kfconley to lead us into Day 2 on the 26th!