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Stretch Flow Workout for Runners with Karen Hauer

In the latest of our #NoFunStandingStill AT HOME series of livestreams, designed to help keep runners motivated and active at home, Strictly Come Dancing pro Karen Hauer takes us through her morning stretch flow routine for runners.

Designed to help runners stay supple and flexible while improving form, posture and overall core strength, this yoga based, at home workout utilises movements and breathing techniques that will help to boost your overall performance while also encouraging a calm state of mind and helping to relieve anxiety and stress.


  • Enhances range of motion

  • Boosts flexibility and suppleness

  • Improves posture and form

  • Can help to calm the mind and relieve unwanted anxieties

Workout Summary:

1. Cat and Cow Stretch: Helps mobilise and helps promote flexibility of the spine.

2. Seated Spine Twist: Helps encourage spinal flexibility and mobility, helps improve posture.

3. Half Wide Fold: Stretches and lengthens hamstrings, calves and torso, helps strengthen back and spine.

4. Downward Dog: Helps boost blood flow to the brain, stretches and lengthens hamstrings and calves, helps strengthen core, arms and shoulders.

5. 3 Legged Dog: Opens up hips and ribs, boosts overall balance, strengthens arms, legs and core.

6. Pigeon Pose: Enhances range of motion, opens up hips, stretches hip flexors

7. Half Lunge: Stretches, hip flexors, hamstring and groin, creates lower spine mobility, strengthens thighs, quads and glutes.

8. Side Stretch: Opens up ribcage and lungs, stretches abdominal and intercostal muscles.

9. Baby Cradle: Opens up hips, stretches hips, thighs and calves.

10. Knees to Chest: Stretches hips, lower back, hamstrings and glutes.

Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.


Welcome to the SportsShoes Training Hub! We’ve teamed up with athletes and experts to bring you the very best advice on how to maximise your workouts and achieve your best results.

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