Special contribution: Rushabh Savla is a physiotherapist and the founder of Recoverie Health, where he leads a team of expert practitioners specialised in areas ranging from sports injury recovery to nutrition and strength and conditioning. He’s also an avid runner, founder of The Running Room, and a long-time Hotpod Yoga customer. Here’s his expert take on how hot yoga can support running recovery.
For runners, recovery is normally a quick stretch at the end of a run or quickly posting the run on social media or strava. This is where the body & mind deserves a bit more.
As crucial as training is, so is recovery. With most injuries happening because of ‘too much, too soon, too fast’, adding 1-2 classes per week of yoga can really make a difference.
While traditional methods like stretching, foam rolling, and cold therapy are widely recognized, hot yoga is becoming a favourite recommendation & one of my go to recovery tools for runners.
How to enhance your running recovery
1. Expose your body to heat
Hot yoga is practiced in a heated room (typically 90–105°F or 32–40°C), which promotes vasodilation—widening of the blood vessels. Studies show that heat exposure enhances better oxygen delivery & repair for the body. Running places demands on the body & a sure way to help better recovery is yoga in a hot environment.
2. Use movement to build streng and mobility
Running, particularly at high intensities, can lead to stiff hip flexors, hamstrings, and calves. With adequate strength training, this does improve. However, rather than spending hours on a foam roller, I would rather focus on mobility drills & even better if done in a warm environment.
3. Stretch to reduce soreness
Post-run inflammation is normal. The body goes through a slight spike & depending on the intensity, variability of your run, you will have DOMS or muscular soreness. Research certainly shows heat therapy to have a great benefit to aiding recovery post runs. Yoga & Heat makes sense!
4. Slow things down
Running activates the sympathetic nervous system (fight-or-flight response), increasing cortisol levels. Hot yoga, particularly its meditative and breath-focused aspects, activates the parasympathetic nervous system (rest-and-digest), reducing cortisol and promoting relaxation.
5. Be sure to rehydrate
Dehydration is a common issue for runners, affecting muscle function and recovery. Practicing in a heated environment forces heightened awareness of hydration needs. A study in Sports Medicine (2019) highlights that athletes engaging in heat exposure training tend to improve their fluid intake habits, which can benefit overall endurance performance and post-run recovery.
Practical tips for adding hot yoga to your running regime
- Post-Run Recovery Sessions: Schedule hot yoga 24–48 hours after intense runs to maximize its benefits without overloading fatigued muscles.
- Hydration and Electrolyte Replenishment: Drink plenty of water before, during, and after class to prevent dehydration.
- Listen to Your Body: Start with one session per week and gradually increase based on how your body responds.
- Focus on Restorative Practices: Opt for slower-paced classes like Yin or Hatha yoga to avoid excessive strain.