YOGA FOR RUNNERS If your calves (or hamstrings, or IT bands, or hips or...) are tight, don't worry - you're not alone! It's incredibly common for runners to have one or two tight spots, especially if you’re new to the sport or logging a lot of miles. But that doesn't mean you should just grin and bear it. Loosening things up with a little yoga every now and then will make you stronger, fitter and more flexible both on the road and off. It could also reduce your risk of injury. For starters, try these runner-friendly exercises from Nike Master Trainer Traci Copeland. A quick sample from her new 30-minute "Reach and Recharge" workout on the Nike+ Training Club app, this power-building flow can be performed whenever, wherever (on the track, at home, on-the-go) to help you rise, release and recharge.


DOWNWARD FACING DOG HIGH PLANK Benefits: Strengthens your arms, abs and back; improves core stability; stretches your hips and hamstrings; opens up your back and shoulders.


WARRIOR SERIES Benefits: Strengthens your arms, back, abs, hips, legs; stretches your shoulders, neck, chest, hips, legs; improves balance.


IT BAND STRADDLE FORWARD FOLD Benefits: Stretches your IT bands, back, hips and backs of legs (hamstrings, calves)


RECLINING PIGEON Benefits: Stretches your hips, hamstrings and quads

Whether you want to get lean, get toned or build strength, there’s an NTC workout for you. Download the app (it’s free on iOS and Android), and you’ll be able to choose from over 100 workouts by Nike Master Trainers, with drills focused on high-intensity interval training (HIT), yoga, Pilates, running and more. You’ll also receive trainer tips from pro athletes, be able to share sessions with your crew and receive extra motivation from the entire NTC community.
View Traci Copeland's full "Reach and Recharge" workout, plus get more cross-training tips, workouts and advice on the NTC app.


NIKE+TRAINING CLUB Run smarter. Train better. Over 100 workouts created by Nike Master Trainers - whether you want to get lean, get toned, get strong or get focused,NTC has you covered - free on iOS and Android.