3 yoga and pilates moves to improve your run

To be a faster, more efficient runner, you need good mobility and flexibility. Yoga and pilates can help you build a strong core and shoulders, while getting your hip flexors and hamstrings flexible. Performed by Fitness First yoga and Pilates coach Cassie White.

1. Three-legged downward dog


Begin in downward dog with your feet together. Lift one leg up straight in the air behind you. Open up your hips and bend your top knee, dropping your heel towards your opposite glute. Do 5 on each side.

2. Low lunge


isolated-cassie01eBegin in downward dog with your feet hip-width apart. Sweep one foot forward to between your hands. Lower your back knee down into the mat and reach your hands above your head to lengthen your spine. Do 3 on each side.

3. Supine bridge roll


Lie on your back with your feet hip-width apart.  Tilt your pelvis back to slowly lift your hips off the floor. Hold for a few breaths, then lower hips slowly. Repeat 5 times.

Keen for more running? Check out our entire Blackmores running series, with 10 tips to prepare for a marathon, a workout to build your strength for power, how to prep your nutrition before the big day and our review of all the running gear you’ll ever need

b43286f6-f533-11e4-b89b-005056b06a0e-7143970The Blackmores Sydney Running Festival is an annual running and walking event with a full 42.2km marathon, 21.1km half marathon, 9km bridge run and 4km family fun run, all of which run over the Sydney Harbour Bridge. Register today at the website