November is a time when we really think about all that we appreciate. But let’s be honest, November is also a time where you can feel a little less than appreciative about getting the chance to head out the door and run. 

In fact, sometimes you think of going outside and running and you feel like this...

Because really you would rather be doing this...

And you try to "casually" work out inside but really you just end up like this...

So we are bringing back the #chasethebirdchallenge so we can run streak together! Every day from now till November 23rd we challenge you to get outside and go for a run (if you can't run we challenge you to do 15 minutes of another activity outside) then share with us on Instagram, Twitter or Strava, what you did each day.

Just wait, you will be hanging out after your run like,

Another day, another run, and still some time left to go back and enjoy the coziness you didn't want to leave behind.

After three attempts to qualify for the Boston marathon, Volée member Sarah Byron is hoping that the upcoming Richmond Marathon will be her qualifying race. With a solid and healthy training cycle behind her, she’s ready to give it her all on November 11th! 

I feel ready. But, I have always felt as ready as anyone can before they set out to run a marathon. I’ve run four marathons, and somehow even though I know I can make it 26.2 miles, I sometimes find myself thinking “26.2 miles, who does this? Can I really make it that far?” And, of course, I always have made it to the finish line and I’ve always found a positive experience in each of my races. 

This training cycle has been a bit different, though. A bit better, actually! I have been healthy this entire training cycle (everyone please knock on wood immediately) which has never happened for me. I eased into my mileage and I have been listening to my body more than I ever have. I still love going fast on my track days, but I have learned to slow down a bit during long runs and easy days. I have also incorporated more core work and much more stretching and recovery time.

Prediction run fun at DC Birdcamp

While I did struggle with a few workouts, especially with the hot weather lasting well into October, the majority of my workouts have been solid! I really love to run and the training is the part I enjoy the most. Racing is great, but it’s the goal-setting, routine of workouts, and thrill of running that keeps me happy and healthy. I believe that we are each responsible for creating our own happiness, and for me that has always included sports and being active. 

With Sally & Dr. Lesko at a Volée meet up

The best part of this whole cycle has been that I was able to complete two 20-milers and one 22-miler. For my other BQ attempts, injuries usually got in the way of several of my major long runs. Those longest runs often give me the most confidence and a stronger mental game. Knowing I’ve run those distances this time, I feel even more prepared for this race. The 22-miler was actually my favorite long run ever. It was daunting when I first saw it on my training schedule, but I crushed it. Ate those 22 miles for breakfast. So, it’s smooth sailing from here. 

I have confidence that I will BQ, because that is what I’ve worked my ass off to do. I will show up on race day ready to lay it all out there and put my hard work to the test. I am so excited and can’t wait to tackle Richmond with so many of you! Head up, wings out! 

Follow and share #FlyVA to superfan Sarah as she attempts to BQ in Richmond on Saturday, November 11^th

Since day one, Oiselle has been a celebration of athletic dedication, hard work, and yes - speed! In fact, one of my earliest and best team experiences, well before Oiselle, was being called up to be a member of the Chicks that Crank Hood to Coast Team that was vying for the women's win. Over 200 miles and dozens of exchanges, we duked it out with the Girls Just Wanna Have Fun team. Back and forth we traded the lead, making it one of the most exciting races I've ever been a part of. In the end, they bested us and we got 2nd - but ah the podium, it was still such a sweet victory.

Fast forward to the present - and we're feeling a renewed need for speed! We want to keep celebrating all-women's teams that are eager to podium - and even win. 

Introducing The Oiselle Podium Project. A goal to sponsor six competitive, all women’s teams, with the aim of winning and/or getting on the podium of Ragnar Relays (road and trail) in 2018.

We will only be focused on the six Ragnar shown below  (four road, two trail).

These teams have yet to be formed - and this is a call for captains, who will then recruit and organize their squads. We are looking for dedicated team captains for each race listed in the image above, who will organize all team preparations, and lead the team from start to finish line!

Qualifications

• Prior experience as a Ragnar Relay captain or team member may be helpful.
• Able to commit to the time required for prepping and facilitating the team.
• Connected to team candidates in your community and can assemble a team (including crew and volunteers if course requires) no later than January 2018. 
• Teams of women who are interested in getting on the podium and/or breaking course records.
• A current affiliation with Oiselle is not required.
• Current Ragnar podium finish times indicate that a relay race pace of ~7:00-8:00 min/mile average will be required

The Oiselle Podium Project Sponsorship includes the following:

• Comprehensive apparel package for up to 12 teammates and 3 crew (a set of apparel for each leg that will be run)
• Team captain receives an additional $500 gift card to use on oiselle.com
• A custom team singlet or race top
• Outerwear, accessories, and a selection of our best Oiselle pieces
• Team story telling via the Oiselle brand (blog, social, media, etc)
• The sponsorship and proivded apparel will require all teammates and crew to exclusively wear Oiselle for athletic apparel needs (runners sponsored by other brands are advised to check sponsor agreements for any potential conflicts).
• Total package value estimated to be $5,000-8,000

Please note, this sponsorship does not include Ragnar Relays entry fees, van costs, other equipment (such as shoes), lodging, travel, food, etc., and must be provided by the team entrants. Click here for more information on Ragnar Relay Team captain responsibilities. Note that some teams/races will receive VIP pricing as negotiated between Oiselle and Ragnar).

If you are interested in being a Podium Project Captain, please complete this form. We will reply to all interested Captains with additional information and requests for info. Thank you for your interest - and here's to fast women getting on the podium in 2018!

For anyone who is right out of college cross country it’s natural to have the occasional thought, “what if I still had eligibility left?” Now, what if you had that thought at age 35? Well, Sasha Gollish is here to tell us that not only did that thought cross her mind, but she does in fact have eligibility left.

Here’s to hitting the cross country course for one more collegiate season!

Sasha racing for University of Toronto in 2001.

It’s conference week for cross-country. If you're a FloTrack fan, you’ve seen their predictions as to who they think will come out on top in the NCAA... and regionals is just around the corner! In Canada, it's regional cross-country championship time and this bird is lacing up her spikes to join her university team. Confused? We were to. Sasha breaks it down for us! 

Along with being a semi pro-runner I am a PhD Candidate in the Engineering Education Program in the Faculty of Engineering at the University of Toronto. As I enter the final stretch of my PhD the coaches looked into it and it turns out I still have a year of eligibility left! Who knew?!

35 going on 18! (I’ve got the zit in the middle of my forehead to prove it). This weekend I am not going to line up in my O crop and buns. At 11:00am EST on Saturday I’m lining up with my friends, my teammates, my peers to have a sh*t ton of fun in the University of Toronto Blue and White. #BleedBlue

Happy post-season!

- Sasha

Women, get ready to crush. We are very excited to introduce the newest member of the Haute Volée: Rebecca Mehra. Even better? Today is her birthday! Let us just brag a lil bit. On the track, she's a 3x All-American at Stanford, 2017 USATF Championships Semi-Finalist in the 1500m, 4x All-PAC12 in the 1500m, owns the Stanford University #3 All-Time 1500m time and currently trains under Dena Evans with the Strava Track Club. Off the track, she holds a BA in International Relations and Master's degree in Communication from Stanford. She won the Class of 2016 Award of Excellence, International Relations Department Thesis Award, James W. Lyons Award, all while interning every summer in Geneva, Switzerland, and the U.S. State Department in Washington, D.C. Oh, and she can speak 4 languages. Let's get started! 

JESS: WHAT'S IN YOUR BAG RIGHT NOW?

REBECCA: Garmin watch, contact lenses, hair brush, chapstick, advil, socks, notepad and pen!

JB: WHAT DO YOU DREAM OF? 

RM: A few things -

1. To be a badass businesswoman and athlete
2. To represent the USA both athletically and diplomatically
3. To be in a position to impact young women and girls in a positive way
4. A more diverse and accepting world to people of all ethnic, religious, and sexual orientations.

JB: WHAT DO YOU DO OUTSIDE OF RUNNING? 

RM: Currently I am working at Andreessen Horowitz, a venture capital firm in Menlo Park, CA doing policy and regulatory affairs. I help to advise our portfolio companies (among them Lyft and Airbnb, if you have heard of those) on all issues public policy related. We also host high level policymakers (Congressmen, Governors, foreign leaders) to bridge the connection between government (Washington D.C.) and technology (Silicon Valley).

JB: WHO DO YOU ADMIRE? 

RM: Condoleeza Rice- first African American woman to hold the high office of Secretary of State, loves sports (and student-athletes), and lifts nearly every morning. She was my professor at Stanford, and I do hope one day I can be as well-spoken as she is! Also, Sasha Gollish - another member of the Haute Volée team who I met while competing in Israel this summer! She emulates what it means to be a badass on and off the track, and is a wonderful human being.

JB: WHAT IS YOUR SUPERPOWER?

RM: Resilience. It's not something that I innately have, but after battling back from a few injuries I have certainly learned how to put myself back on a starting line (in no matter what kind of shape) and go for it! For me this past season it meant diving across the finish line in 3 of 4 rounds of the NCAA Championships.

JB: WHAT ARE YOU LEARNING RIGHT NOW?

RM: Literally - trying to understand open banking regulation to write a memorandum for my boss. In life- learning how to find the right life balance between running and work post student-athlete life at Stanford!

JB: LAST PLACE YOU TRAVELLED TO? WHY?

RM: Geneva, Switzerland! My grandparents and extended family live there, so it's my home away from home (with better chocolate, bread, and cheese!). Running around the lake and old town Geneva is also one of the most beautiful and historic sites. It never gets old!

JB: WHO'S YOUR PIC (PARTNER IN CRUSHING IT)?

RM: My best friend Danielle Katz- we were teammates at Stanford, and she runs with me every morning and is learning the life balance thing too (running lots while working an engineering job at Apple). A true bad ass.

JB: WHAT'S THE NEXT BIG THING ON YOUR CALENDAR? 

RM: Hosting a governor today at my firm to discuss the future of driverless cars, and then leaving straight from here to run some 200's at the track!

JB: WHAT THE BEST ADVICE YOU'VE EVER RECEIVED? 

RM: If you're trying to do something great, it's going to be tough, so embrace the challenge! That, and get at least 8 hours of sleep a night. It's such a simple thing but it's so important.

JB: WHAT'S YOUR GUILTY PLEASURE? 

RM: All desserts, but especially milk chocolate and vanilla malt shakes.

JB: DO YOU HAVE ANY SUPERSTITIONS? 

RM: Not exactly, but I did wear the same pair of racing socks all of college. By the end they were barely socks anymore (with so many holes in them), and have since been retired.

JB: WHAT ARE YOU DOING FOR HALLOWEEN? DRESSING UP?

RM: This is going to sound silly, but my whole team at work are going as Russian bots. We discuss this so much at work that we thought it would be funny!

JB: WHAT IS YOUR GO-TO EMOJI OR GIF? 

RM: Besides the obvious runner girl emoji, I use the coffee emoji (because I love coffee, who doesn't?), and monkey face emojis.

Big thank you to Rebecca for crushing it! Please give her a follow + a warm welcome to the team! 

Well before starting at Oiselle as the Volée Team Manager, way back in February, I had signed up to attend the California edition of Bird Camp. Having originally planned to attend alone, the introvert in me was little nervous at the thought of joining over 50 women for a weekend running retreat.

Fast-forward to June 2017: I’ve accepted a job offer from Oiselle. I am exactly 10 days into my new job and I find myself in a cabin at a summer camp somewhere in New Hampshire with the famous Dr. Lesko, Volée Leaders from four different states (Hi Ashley, Holly, Tracy, Trax and Jana!), an Olympian and someone called Jungle Chicken. What is a Jungle Chicken, exactly? (A wicked fast runner and dancer extraordinaire, that’s what!)

Over the course of the summer, I travelled to 5 different Bird Camps, met over 300 members of the Volée and learned some fun lessons along the way:

Meg (Marketing Director) and I at DC Bird Camp Jenn (Graphic Designer) and I at Texas Bird Camp

1. Traveling with coworkers is the best way to get to know them.

​I was lucky enough to travel with a different member of The Nest to each of the camps I attended. There is no better way to become fast friends than to travel cross country together, run together, conquer fears together and, of course, dance party together. As the summer wraps up, I’ve got several new office besties!

The epic blob at Texas Bird CampMorning run in Michigan

2. The Haute Volée – They’re just like us! (Except faster!).

Having at least one (sometimes two or even three!) members of the Haute Volée at each camp was amazing! These women are running at the absolute top of their game and they took time out of their busy training (and life) schedules to spend a weekend with their team. Whether leading warm up drills, strength training sessions or running alongside teammates in a marathon relay, they were always accessible and willing to share their incredible knowledge and experience.

Michigan Bird Camp relay in actionSome casual cross training in Texas

3. Volée members have really cool jobs.

With so much talk about running, BQs and PRs, it’s easy to forget that every single one of the women I met this summer has a life outside of running and that life includes a really cool job. From patent attorneys to large animal vets to sport psychologists, the Volée is made up of very smart women with awesome careers. 

Morning run in Wisconsin

4.  It’s about much more than running.

While our love of running might be the thing that initially brought us all together, it’s clear to me that it’s about much more than that. The Volée and Bird Camps bring together the kindest, most generous, funniest and most thoughtful women in our sport.

Magic happens when we all come together. 

Fall marathon season is in full swing and the TCS NYC Marathon is only a week and a half away. Pro runner Steph Bruce will be part of the elite women’s field on race day, tackling her 7^th marathon. She shares a training update and some of the emotions that accompany a marathon training cycle.

I've run six marathons in my career, nailed two of them, got the job done at two, raced mediocre at one, and dropped out of one. I'm not sure how that measures up in sports statistics but I still have a ton to learn about the marathon. I'll be lining up Sunday November 5th for the TCS NYC Marathon for my 7th marathon. I'll be in the women's professional field among World Champions, Olympic Medalists, and World Marathon Major winners. I am excited, nervous, confident, and grateful.

Excited: I run for a living. Running is my job. I wake up every morning and I get paid to go train. It’s a luxury, a gift, a hard-earned opportunity. I get to travel all over the country and world to train and race. I’ve raced in NYC many times in the last decade, but never for the marathon. The whole family is making the trek to NYC as well. We have been reading Riley a book called Marathon Mouse and he has been saying he's “gonna run the marathon too, no actually he's gonna bike it because that's faster!” My mom is flying out, along with Ben's parents (my in-laws). My step mom and step brother/sister live in Manhattan, and my cousins on Long Island. It’s going to be a Rothstein/Bruce party…well Sunday night will be a party!

Nervous: I've only ever run one other marathon major - Boston in 2013. Similar to Boston, New York has a women's only field that starts before the rest of the world. That's right, we pave the way through the five boroughs for 50,000 runners. There are rumored to be close to 1 million spectators lining the streets of NYC. So yeah, there's a little bit of nerves coursing through my veins.

Confident: Kellyn Taylor (my NAZ Elite teammate) and I have been busting our butts, quads, and minds out in Flagstaff for the past two months. From what I've been told, NYC is a tough and gritty course. To get ready we've been logging 100-115 mile weeks, running up Mt. Elden and down (7000 to 9000 ft in 5 miles), running 20 x 1KM, 10 x 1 Mile, depletion long runs, 26-mile training runs, gym sessions, running Lake Mary Rd backwards (hilly) for a 14 and a 16-mile tempo run. We've pushed one another and pulled one another. I've consumed too many Picky Bars too count, gotten painful massages, chiro sessions, talked myself off a ledge a few times, and now it's all culminating. I feel ready.

Grateful: The past seven weeks I've run 710 miles, the most consistent streak in my career. I took four planned days off, missed no running due to injury, and one day due to a stomach bug. Quite frankly, it's been remarkable. Now I'm not saying it hasn't been without it's hiccups and ups and downs. Remember, I do live with two toddlers! Also, the emotional side of me has been a little down as my husband Ben has been dealing with some migratory symptoms that haven't allowed him to be training. That's been tough, because he is my soul running buddy and to see him not able to crush the miles, joining me for 2nd runs; there's been a void. He has stayed patient in his comeback and a lifeline in our household - cooking dinners, cleaning, and taking the boys to swim lessons when I am still out at practice. For him, I'm grateful. For getting to the starting line healthy, I'm grateful. For a fighting chance at NYC, I'm grateful.

The women’s race starts at 9:20am on Sunday, November 5^th. Follow and share #FlyNYC to superfan Steph as she and thousands of others take on the streets on NYC.

Transitions are an unavoidable part of life. They can be positive, confusing, tragic, or empowering. Although we all have moments that change our path or who we are, they almost never take the exact same form. Yet reading individuals stories, even if they are not identical, can help us navigate our own.

With that idea - The Flyway blog series was born. A platform where woman could share the valuable moments in their life that have shaped them, changed their views, and even offer advice to others who may be experiencing something similar. Here are some of our best reads that celebrate the power of storytelling.

THE FLYWAY - LEAVING MY COMFORT ZONE

After Maggie Smith learned about her genetic mutation BRCA 2, Maggie decided to take action in May, 2009 by scheduling a prophylactic bilateral mastectomy for June 2, 2009 and a total hysterectomy for her 30^th birthday six months later. Here is her story about using running during the healing process.

THE FLWAY - AN ODE TO YEAR ONE

Because we all experience a year one whether it be the first year at a new job or living somewhere new, Kara writes about how she takes on periods of transition and the importance of remembering you are not alone. 

THE FLYWAY - EAT. SLAY. LOVE.

As Sarah Bard puts it “Eat, Slay, Love is my commitment to an exploration of self - a rediscovery of who I am, what is important to me, and how I live a life that supports a healthy balance of happiness, striving, meaningful relationships, adventure. It is about responsibility to myself.” Read more to hear Sarah’s story.

THE FLYWAY - I BELIEVE IN GETTING OLDER

Written by our very own Sarah Lesko, this piece is about owning the aging process and realizing that growing older does not mean losing the opportunity to keep taking on new challenges, and new adventures. 

A big thanks to all of those that have shared their story with us!

As my college coach used to always say in August… “this is your time to train like a pro”. Obviously, we loved when he said that. We all wanted to emulate the actions of our running heroes (and she-roes). We knew our coach meant that it was the one month when we didn’t have school, we all took time off work, and our sole responsibility was to train and take care of our bodies. We had ALL DAY to focus on running but then again… we had all day. How were we supposed to fill that time? What did pros actually do? How do you focus on recovery throughout the WHOLE day!?

Well let’s hear it from a seasoned pro – how to focus on recovery,

HC: OKAY, SO LET’S WALK THROUGH YOUR RUNNING ROUTINE. YOU FINISH A BIG WORKOUT, WHAT’S THE FIRST THING YOU THINK OF DOING?

KG: Definitely fill my stomach. As soon as I finish a solid effort I know my body needs to rehydrate and replenish calories. I don’t reach for solids right away, instead I go for a nourishing drink such as Nuun or Vega Protein Powder that I can slowly take in while my stomach adjusts.

HC: COMPLETELY AGREE, I HAVE MADE THE MISTAKE OF EITHER NO FOOD POST-WORKOUT OR SOLIDS WAY TOO SOON. NEITHER ARE FUN. SO NOW THAT YOU HAVE SOMETHING IN YOUR STOMACH, WHAT’S YOUR NEXT MOVE?

KG: I don’t like going straight from running to sitting so I do some dynamic exercises such as knees to chest, leg swings, foot to butt, as well as strength and stability exercises. Also, there is no such thing as too much foam roller. I foam roll to prevent sore muscles and maintain flexibility. The great thing about this part of my recovery is that I can repeat it a couple times throughout the day or in the evening, if I feel it’s necessary.

HC: OH FOAM ROLLING SUCH A GLORIOUS RECOVERY TOOL. SO ONCE YOU’RE FEELING A LITTLE LOOSE AND STRETCHED OUT, HOW DO YOU TACKLE THE OTHER TASKS IN YOUR DAY WHILE STILL ACTIVELY RECOVERING?

KG: Since all the other things in my world don’t stop just because it’s a workout day, I hop in the shower really quick and then give my feet a quick rest by sitting down and taking on my real meal. Brunch. A big batch of eggs, avocadoes, and potatoes, give my body the real deal replenishment my muscles need.

HC: BRUNCH, ALSO ANOTHER FAVORITE RECOVERY TOOL. OKAY, WHAT’S THE LAST AND FINAL RECOVERY METHOD OF YOUR DAY?

KG: As they always say, “last but not least”. Sleep may be the last step of the day but it’s one of the most important steps to recovery. I’ve had to sacrifice some sleep since having Colt, but it is something I would tell anyone to try and maximize while training hard. Also, you are never too old for naps. Sleep doesn’t have to be the last step of the day, if you feel like you need a nap, take one. 

HC: ANYTHING ELSE WE SHOULD KEEP IN MIND?

KG: Don’t forget the other parts of self-care! Find moments to pause and reflect, practice positive self talk, and right after hard sessions – get into clothes that feel good on your body. Cleary why I wanted a  sleeveless hoodie in my collection. Workouts are a time for discomfort, post-workout is a time for comfort and relaxation (even if it's only for a few minutes).

*Thanks to our friends at Well + Good who started the conversation on recovery with Kara Goucher! 

By: COLLIER LAWRENCE

Dear Me,  

Despite your best efforts to plan and calculate, to hope and scheme, there is no way to know where you will be a year from this moment. A moment anchored by the realization that, like Icarus, there are lines you must be careful not to cross and some forces which can not be overcome.

It took a while for your eyes to adjust in the rapid fall of twilight. A dull cold seeped in before your heart grasped smoldering embers which, with stoking, would burn hotter than ever. The momentum, found so easily in the daylight, was still there; your body just needed to work with patient diligence to overcome inertia. At first the tiniest steps forward felt eclipsed by backward leaps, that may have well been taken by giants; your mind knew any step forward, no matter how small, was getting you closer to the sun you so desperately longed to chase. It felt as though the work in the dark would amount to nothing; your soul knew the sustenance is the work, irregardless of the sky under which it’s done.

While you sat in a familiar dark, mending your broken wings, watchful eyes on the horizon scanning for the first hint of dawn, I hope you remembered one thing - chasing the sun can be done by the light of the moon. There were stretches of time the moon didn’t light the way but you were mindful to trust the process of the earth turning would bring it back; seeing is not always believing.

the night was busy making the moon

so


i gathered my quilt

and softly

told my heart

we’d come back tomorrow.

- nayyirah waheed


Keep your eyes on the horizon and be ready to take flight. Always.

Me 

Racing doesn't just involve showing up on race day and crossing the finish line. Obviously the most monumental part is the actual event itself, but choosing a race is choosing to take on the whole race life cycle. From getting the courage to make the mental decision to race, selecting your race, committing to training, showing up and performing on race day, to the final glorious post-race celebration (mostly involving food and beer).

So, since the cycle in its entirety can be a monster to take on, we broke it down into five stages with blogs from the archives. Here you have the full racing life cycle - 

TEN REASONS WHY YOU SHOULD TOE THE LINE IN 2017

STAGE 1: Make the courageous mental decision to willingly put yourself in pain (aka convince yourself you want to race). Need some extra motivation to make the decision? Read these ten reasons why you should toe the line.

FAVE FLIGHTS 2018

STAGE 2: Choose your race. But how!? There’s too many options, too many locations, too many distances! Don’t fret, we got a list of fan favorites right here. Infographic for the win. 

KARA GOUCHER'S 10 WEEK HALF MARATHON TRAINING PLAN

STAGE 3: Okay now train. You don’t want to be mid race realizing you are running further than you ever did on your training runs. Follow this training plan to help build your race day stamina and confidence. 

DO NOT OPEN UNTIL RACE DAY

STAGE 4: AHHH it’s actually race day. It seemed so far away! Like a little event you had just noted on your calendar. Calm those race nerves. Read a race day letter to get you feeling like the boss you are. Remember how you followed that training plan in stage 3? Yeah, you’re ready. 

STEPH BRUCE'S MARATHON RECOVERY DAY 

STAGE 5: You are alive! And feeling excited, and emotional, yet exhausted all at the same time. Take a moment to celebrate your race journey and live in that wonderful race day moment. Then recover. Trust me you will need to recover. 

See, now the process doesn't seem too intimidating. Happy flights!

You don’t let weather derail your run, so don’t let it derail your Reset—your ability to find more balance anytime, anywhere. The best way to use yoga to optimize your running is to do relevant things daily—a little bit goes a super long way when you practice in a way that directly address the demands of your mileage. But how to fit it in to your cray day? Do it first thing, outside, when your run is done. As soon as you head back inside, insta/shower/snack/work/life are way more likely to make it fall by the wayside, so press pause on all those things and get it done with this quick post-run Reset—the key being that it only takes a couple minutes. You’ll ease stiffness and tension in all your key running muscles, and more fully absorb the benefits of the work you’ve just done. In other words, you’ll get more out of your run by doing this after. Plus, you’ve got all day to be inside, and you’ll feel better for each breath of fresh air you get.

Hold each stretch for 5–10 deep breaths.

Breathing Space: Stretches chest, neutralizes posture, re-establishes breathing space.

1. Bring your hands to your low back and interlace your fingers—if that’s not possible, rest your hands on your low back with your fingers pointing toward the ground.
2. Squeeze your shoulder blades toward each other and move your elbows closer together so you feel your chest broaden.
3. “Puff up” your chest with your breath—deepening your breathing and the stretch.

Crossed Leg Side Bend: Restores balance by moving outside your running range of motion, stretches sides and low back, increases IT band and hip fluidity.

1. Stand with your feet hips width apart and parallel.
2. Turn your palms forward and reach your arms overhead.
3. Grab your left wrist with your right hand and bend your torso to the right.
4. Cross your left leg over your right, keeping your feet flexed and knees slightly bent.
5. Switch sides.

Straddle Forward Fold: Restores balance by moving outside your running range of motion, eases hamstring stiffness, increases fluidity through your legs.

1. Step your feet wide apart with your feet parallel.
2. Walk your hands down your legs, bending your knees as much as needed to rest your hands on the ground.
3. Try to keep your torso close to your thighs—bend your knees more if needed to make that happen.
4. Bend and stretch your legs a few times and then be still.
5. Press down evenly through your feet to gently deepen the stretch rather than trying to force your knees back more.

Photos by Claire Pepper

Squat: Eases stiffness and increases fluidity to hips, hamstrings, and lower legs.

1. From your Straddle Forward Fold, heel/toe your feet closer together, turning your heels in and your toes out.
2. Bend your knees deeply to come down into a squat, keeping your weight back toward your heels—stay as high as needed to keep your heels down, and take your feet wider apart if needed.
3. Rest your forearms on your thighs, or your hands on the ground in front of you.

For more practical yoga for runners’ tips, check out the Yoga for Runners and collections at video.jasyoga.com