yogaglo logo

Preview of Tiffany Cruikshank, Vinyasa Flow playing below. Sign in to view full class and in HD!

Level 2
45 min

Cross Training for Runners

Vinyasa Flow | By Tiffany Cruikshank on Jan 31 2012
A 45min flow aimed specifically at runners with a focus on the hips & legs.  Designed to be a good cross training routine for low intensity training days or rest days.


A 45min flow aimed specifically at runners with a focus on the hips & legs. Designed to be a good cross training routine for low intensity training days or rest days.


  • Heather Sutherland     Jul 22nd, 2014
    great class & sequencing - definitely helpful for post-race tightness! thank you!
    • Tiffany Cruikshank     Jul 23rd, 2014
      Great to hear Heather, glad you enjoyed it!
  • Lori Jokinen     Jul 18th, 2014
  • liz radcliffe     Jul 18th, 2014
    LOVED this class, loved your sequencing, just what I needed today. Thank you!
    Random question:
    What kind of watch is that you're wearing??
    • Tiffany Cruikshank     Jul 23rd, 2014
      thanks Liz, glad you enjoyed it! The watch is Nike from a few years ago.... ;)
  • Sheila Nissim     Jul 16th, 2014
    this was such a good spine and hip opener after my five miles yesterday. thank you!!!
  • Yann Blindert     Jun 8th, 2014
    Thanks Tiffany, this was a perfect blend of workout and stretching for me. Do you by chance have a similar one more focused on cycling?
    I look forward to your next class in Portland.
  • Anthony Squibb     Feb 28th, 2014
    Excellent class Tiffany, thank you for creating a class for people whose main exercise is not yoga. My hips and hamstrings really needed that!
    • Tiffany Cruikshank     Mar 2nd, 2014
  • Jacqueline Bettale     Feb 14th, 2014
    Great class! Have a trail race tomorrow and this was great stretching!
  • Georgia Hoyler     Feb 13th, 2014
    Wow, thank you--I needed that. Two very snowy days in D.C. has kept me cooped up; just joined YogaGlo in hopes of some quality classes and this one really put me at ease. Thank you, Tiffany, I'll definitely be taking more of your classes in the near future.
    • Tiffany Cruikshank     Feb 14th, 2014
      Great to hear Georgia, happy to help, hope you're staying warm over there! :)
  • Rosalea Layman     Jan 11th, 2014
    Really enjoyed this class!! Felt a good stretch just where I needed it!
    • Tiffany Cruikshank     Jan 14th, 2014
      Great to hear Rosalea! :)
  • Candyce Rodrick     Jan 4th, 2014
    Great class! I have a question about a pose that I am not sure I am doing properly. The pose is where your leg are like an x and you are on the outer arches of your feet, and leaning forward. I feel the stretch on the outside of my calves. Is this correct or should I be feeling it in my hips? Thank you for your time.
    • Tiffany Cruikshank     Jan 5th, 2014
      Thanks Candyce, glad you enjoyed it. With that stretch most people feel it in the outer hips or thighs but anywhere along the outer leg is what you're shooting for, it just depends on where you're tightest. :)
  • Catherine Catherine     Sep 25th, 2013
    I really enjoyed the class - very creative sequence. I was wondering about the specific benefit/purpose of placing the block under the sacrum during the single bent leg supine stretch toward the end - how is this different in the body from doing the same stretch lying on the mat?

    Again, thank you so much.
  • Megan Noha     Jul 29th, 2013
    Hi Tiffany! To say I love, love, love your classes would be an understatement. :) I was happy it rained all afternoon here in Czech so I had a reason to stay inside and do yoga instead of going for a run. Sometimes the weather knows best just what I need! I have a question for you, but I have seen other teachers do it as well so maybe you can shed some light. When going into wheel is it imperative (i.e. best practice for flow) to go to the top of your head first and then push up or is this just to ease the transition for people who struggle with it? Wheel is my all-time favorite pose (I realize there are not many people that feel the same way) and I find it slows my flow/bothers my neck to go to my head first so I am wondering if I can just go all the way into it or if it is better practice-wise to go step by step...and in that case I will learn to love it because I will understand its necessity. Thanks in advance for your wise words!
  • Ghislaine Johnson     Jul 24th, 2013
    Thanks for teaching me so many alternatives and being an inspiring teacher!

    You teach from a genuine place and offer great instruction.

    Thanks again!!!
  • Catriona Andrew     Jun 22nd, 2013
    This is absolutely amazing for stretching out those running aches! Thank you Tiffiany for your wonderful classes :)
    • Tiffany Cruikshank     Jul 4th, 2013
      Glad it helped Catriona :)
  • Jenna Spinelle     Jun 21st, 2013
    Awesome class to get my body and mind ready for a race tomorrow. Thanks, Tiffany!
    • Tiffany Cruikshank     Jul 4th, 2013
      Great to hear Jenna :)
  • Kirsty Pearson     Jun 18th, 2013
    Great session. Thank you :)
    • Tiffany Cruikshank     Jun 20th, 2013
  • Allie Lowe     Jun 2nd, 2013
    Great class! Thank you. :)
    • Tiffany Cruikshank     Jun 20th, 2013
  • Allie Lowe     Jun 2nd, 2013
    Great class! Thank you. :)
  • tammra granger     May 14th, 2013
    Informative, relaxing and just what the hamstrings needed. My new "off" day routine!
    • Tiffany Cruikshank     May 15th, 2013
  • Ramesh Shanmugam     Apr 20th, 2013
    This is a perfect class after a long run, I don't even know how many times I've taken this class after my runs. Everytime i take this class it Feels really relaxing and clears my mind!
    • Tiffany Cruikshank     Apr 20th, 2013
      Great to hear Ramesh! ;)
  • Diana Luque     Feb 4th, 2013
    Great class!! I feel great.
    • Tiffany Cruikshank     Feb 4th, 2013
      Great to hear Diana. ;)
  • Jill Sulak     Jan 23rd, 2013
    Loved this! Thank you!
  • Denise Paley     Sep 29th, 2012
    Love this class, I take it over and over.
    • Tiffany Cruikshank     Feb 4th, 2013
  • Angela DeLucco     Sep 9th, 2012
    Love this class! My body doesn't feel like it had a long run yesterday. Thank you!!
  • Angela DeLucco     Sep 9th, 2012
    Love this class! My body doesn't feel like it had a long run yesterday. Thank you!!
  • alysa hoffman     Aug 26th, 2012
    Oh my gosh! Such a great class! I just had an instructor ask if I was a runner out of the blue, so obviously I a tight in the usual areas! This class hit all of them! Thank you so mic, deffinitely one of my new favs!
  • Amanda Stanec     Aug 16th, 2012
    Wow! Felt amazing! Merci!
  • Amanda Amburgey     Aug 3rd, 2012
    Hi Tiffany I love your classes so much.
    Could you please introduce yourself at the beginning of at least 1 of your classes so I can hear how to pronounce your name. I use some of your sequencing with my yoga students and I would like to give you credit and give them another source of inspiration. Thank you for all you do and share!
  • tiffany sanborn     Jul 27th, 2012
    SUPER sweet flow.. really awesome.. just what I needed as it was raining and I didnt want to run.. so I took care of my hips and legs instead!!
  • Molly Ambrogi     Jul 21st, 2012
    Incredible after a long run. My hips and thighs feel rejuvenated!
  • Audrey Reyes     Jun 23rd, 2012
    I have been running for over 3 yrs and have struggled with tightness in my lower back, hips, and legs! I can tell where my weak areas are and how much this session as done to begin to release the tension! Thank you for putting my mind at ease as I was focusing on looking like you in each pose... When in reality I am too tight in all of my regions to hold the poses like you. I am now okay with that! Namaste!
  • W Loobigs     Jun 12th, 2012
    LOVE LOVE LOVE this session - before or after running. Thank you so much for your fabulous classes!
  • Lisa Marie Hughes     May 29th, 2012
  • Shelley Clark     May 21st, 2012
    Wonderful class Tiffany....I feel open and alive <3 thank-you!
  • Heidi Cousino     May 18th, 2012
    Tiffany, I love your comment about "meeting yourself." That totally expresses what yoga is teaching me: to get to know myself and my body, to learn what works for me now, and to
    continually strive to move forward. Great practice! Namaste....
  • Autumn Jordan     May 6th, 2012
    Awesome after my long run this morning! Thank you.
  • Megan Beyl     May 2nd, 2012
    Awesome. I am getting back into running and training for a half marathon. Really needed the hamstring stretches.
  • Tiffany Cruikshank     Apr 27th, 2012
    Welcome to YogaGlo Amy, glad you're liking it. I can't say how much I love it, such a great resource for students & teachers. Great to have you. ;)
  • Tiffany Cruikshank     Apr 27th, 2012
    @ Katie- not anymore, now days it's really just yoga but I'm also an acupuncturist at the Nike headquarters with a specialty in sports medicine so a lot of it comes from that and my love of the human body. I work with a lot of athletes over the past decade and it's huge for all athletes, especially runners. Glad you're enjoying it! ;)
  • Tiffany Cruikshank     Apr 27th, 2012
    Thanks guys, glad it's helpful. ;)
  • Amy Bereczki     Apr 27th, 2012
    Fabulous. My first class on yoga glo and I am very happy with the quality. My tight hips feel much better! Thanks :)
  • Cathy White     Apr 24th, 2012
    This is my new favorite practice! I am training for a marathon & I feel so restored after this practice! Thank you!!
  • Katie Cordova     Apr 23rd, 2012
    are you a runner? I see you have several running related sessions. I am a runner and that was the reason I got into yoga in the first place. Feels so good
  • Noelani Anderson     Apr 23rd, 2012
    Wonderful practice, perfect before a run around!
  • Tiffany Cruikshank     Apr 21st, 2012
    I love that Ingeborg, enjoy! :)
  • Ingeborg Ribu     Apr 21st, 2012
    What a great video! My legs feel like they're brand new!
  • Tiffany Cruikshank     Apr 7th, 2012
    Great to hear Shannon, so glad it was helpful. Hope you're back on track with your back soon. :)
  • Tiffany Cruikshank     Apr 7th, 2012
    Aw thanks Emily, that's so sweet of you. I'm glad you're enjoying my classes! ;)
  • Tiffany Cruikshank     Apr 7th, 2012
    Glad it was helpful Melissa, enjoy! :)
  • Tiffany Cruikshank     Apr 7th, 2012
    Your welcome Samantha. :)
  • Shannon Ramdin     Apr 6th, 2012
    I pulled my lower back yesterday doing deadlifts. I could barely sit at my desk it was so uncomfortable. After doing this class, I barely even feel any pain now. I suspect a few more times, and there will be no pain at all. Thanks!
  • Emily Emily     Mar 29th, 2012
    My back was sore after my long run yesterday, and now I feel great - tired and stretched out - but great. :) Thank you! By the way, there is not one class of yours that I haven't loved.
  • Melissa Boone Osburn     Mar 23rd, 2012
    This was my first class with you...Thank you! It was great. Just what I needed before my long run tomorrow.
  • samantha g     Mar 23rd, 2012
    Oh wow! Did I need that! Awesome class. My hips and gluteus say, "Thank you."
  • Tiffany Cruikshank     Feb 19th, 2012
    Great to hear Ashley :)
  • ashley kaye     Feb 19th, 2012
    Just what I needed - thank you!
  • Tiffany Cruikshank     Feb 18th, 2012
    Thanks Valeria, well at least it's here whenever you need it. Glad it was helpful. :)
  • Valeria Gontero     Feb 18th, 2012
    love it! intelligent sequence! I wish I could do it every time I run! Thanks!
  • Tiffany Cruikshank     Feb 17th, 2012
    Thanks Chistine, glad it helped! More on the way... ;)
  • Christine Hellbusch     Feb 16th, 2012
    Happy hips, flexors, IT band, and sacrum. Thank you so much for doing a practice like addressed all my tightness issues. Please, please do more sessions like this. :)
  • Tiffany Cruikshank     Feb 16th, 2012
    Aw, I miss you Nicole! Glad you're enjoying my classes on here. Hope to see you around soon. xoxo
  • Nyn Grey     Feb 16th, 2012
    I had forgotten a lot of this stuff, all so good! Plus, I've been doing an hour of cardio every day recently on the elliptical and this is a great accompaniment. Thanks!
  • Tiffany Cruikshank     Feb 13th, 2012
    Glad it was helpful Sarah & Tiffany- check out my article in the current Yoga Journal issue called Play it forward- its on yoga for athletes. You 'll appreciate it! Great to have you guys on here. :)
    • dina morrison     May 23rd, 2012
      Hi Tiffany! Is there anything related to your article available online? Which edition is it? Thanks! Loving your classes. I'm actually going to dedicate a post to it on my blog.

  • tiffany sanborn     Feb 13th, 2012
    JUST what the doctor ordered..... many years of running and not stretching = tight girl!
  • Sarah Duncan     Feb 6th, 2012
    This marathoner/ultra runner says thank you, thank you thank you! I love the balance between active and passive poses. I'll definitely come back to this one often.
  • Tiffany Cruikshank     Feb 6th, 2012
    Thanks Kym, hope to see you when I'm in LA this weekend! Loving your book!! ;)
  • Kym Coco     Feb 6th, 2012
    Thanks for the happy hips! It's a great refresher even though it's been years since running :)
  • Tiffany Cruikshank     Feb 6th, 2012
    Thanks Nikki, so glad you're enjoying it, I love this stuff, it's just so frickin' cool! Enjoy. :)
  • Tiffany Cruikshank     Feb 6th, 2012
    Nice Lauren, glad I could help you give your hips some love. xoxo
  • Tiffany Cruikshank     Feb 6th, 2012
    Thanks Heather, that is so sweet of you. I'm glad you're enjoying my classes on here, I love yogaglo, it's such a fantastic tool and so crucial for runners! ;)
  • Tiffany Cruikshank     Feb 6th, 2012
    Glad it was helpful Dayna, just keep giving those hips some love! ;)
  • Tiffany Cruikshank     Feb 6th, 2012
    Yay, thanks Marie, can't wait to see you in Cleveland! Give Sandy (the owner of Evolution Yoga) a big squeeze for me. :)
  • Nikki Dranias     Feb 6th, 2012
    Loved the long sequencing as it keeps me so present! Love your cueing and your anatomy insights as well. Thanks so much!
  • Lauren B     Feb 4th, 2012
    my hips are loving you right now! i could have stayed in cow(?) and pigeon all day! YUMMY!!! thank you :)
  • Dayna Johnson     Feb 2nd, 2012
    Thank you Tiffany, great class! I have some work to do to get my hips open! :) I like that there is lots of deep stretches and that you let us hold them for a good amount of time. Namaste, -DJ
  • Marie Banks     Feb 2nd, 2012
    Great class, Tiffany! Thank you so much! Looking forward to your visit to Cleveland (Evolution Yoga) later this year! I will be there with bells on!! :)
  • Tiffany Cruikshank     Feb 1st, 2012
    Thanks Shannon, glad you enjoyed the sequence & that is was helpful for you! ;)
  • Tiffany Cruikshank     Feb 1st, 2012
    Glad you enjoyed the challenge Patty! ;)
  • Tiffany Cruikshank     Feb 1st, 2012
    Thanks Jen, I'll keep that in mind, glad you enjoyed it! :)
  • Tiffany Cruikshank     Feb 1st, 2012
    Thanks Isabella! ;)
  • Tiffany Cruikshank     Feb 1st, 2012
    Sorry to hear that yogagal, the longer focus on one side at a time is meant to work deeper than switching sides, however it needs to be worked up to. If it doesn't feel right for your body try some of the shorter flows for a while, you may find that as you get stronger your hips welcome the challenge. However everyone's body is different so you just need to listen closely and either modify by taking breaks or try out some of our other fantastic classes on here. It's not one a one size fits all so just keep trying out classes until you find what you like. :)
  • shannon white     Feb 1st, 2012
    Great Class!!!! I loved the sequence, very unique. Felt great on these runner legs!
  • Patty Pavlik     Feb 1st, 2012
    Oh, my hips! I needed that. Thanks for a perfect stretch and challenging class.
  • Jen Mauck     Feb 1st, 2012
    Great class, can't wait to try it again. I was thinking the same thing Julie said regarding the veins and the level 1 part for our other sister:)
  • Isabella Allard     Feb 1st, 2012
    Lovely* Tiffany :) Thank YOU!! XX Namaste :)
  • yogagal      Jan 31st, 2012
    linking that many poses together on one side then going into locust feeling VERY imbalanced due to almost 20 min on one side of the body, do not understand your sequencing. Does not feel balanced or safe. No likey.
  • Heather McNamara     Jan 31st, 2012
    Perfect class, all my favs that really get into the tight running/biking muscles. Have you done a condensed version of this class that could be used for pre/post run? Thanks, you're great!
  • Julie Brooks     Jan 31st, 2012
    Nice class, I really enjoyed the info on veins while we were inverted. Would love another class, but level 1 (no half-moon, backbends, etc.) for my sister (and runner like her) who runs but will NOT do yoga. I think a class like this would finally get her to see the yoga light.