With marathon season fast approaching, runners are ramping up the miles, fine-tuning their training, and searching for every edge to carry them across that finish line feeling strong. Enter hot yoga. More than just a way to stretch out tired muscles, hot yoga offers a powerful cross-training tool for runners, boosting endurance, improving breath control, preventing injury, and speeding up recovery.

At the forefront of this heated movement is Hotpod Yoga, an immersive, sensory experience that goes beyond your typical yoga class. Step into a softly lit pod bathed in purple light, filled with calming music, gentle heat, and signature scents designed to ground and energise. It’s an immersive escape from the everyday and a space that soothes the senses while gently pushing the body to reset, strengthen and restore.

But what makes hot yoga such a game-changer for runners in particular? We caught up with Hotpod Yoga co-founder and Head of Teaching, Nick Higgins, to dig into the science, strategy, and sweaty magic behind it all. From building stamina to recovering faster and even sleeping better, here’s why now, just weeks before race day, is the perfect time to get hot on the mat.

1. How does hot yoga help runners with endurance and stamina?

Hot yoga is basically heat training without having to go run in the midday sun. Practicing in the heat makes your body more efficient at cooling itself, which is a game-changer for endurance. Your heart and circulation have to work harder, which builds overall stamina, and the breath control aspect teaches you how to stay calm and steady under stress. Super useful for those tough miles in a race.

2. What’s the best hot yoga poses for core strength and running posture?

Running posture is all about core strength, and hot yoga hits that from every angle. Boat pose is amazing for deep core stability, plank variations strengthen everything from your abs to your shoulders, and Chair Pose fires up the glutes, which are key for strong running form. Warrior III is brilliant for single-leg balance, and Revolved Lunge helps with rotational control—keeping everything aligned so you don’t waste energy twisting side to side when you run.

3. How does heat impact flexibility and recovery?

Heat makes everything more pliable, so muscles open up more easily without that stiff, cold resistance you get with traditional stretching. That means you can get deeper into stretches safely and actually improve your range of motion. It also speeds up recovery by increasing circulation to your muscles to get fresh oxygen and nutrients quicker, which helps with soreness and stiffness. Tight areas like the IT band and calves, which can be a nightmare for runners, tend to loosen up more effectively in the heat.

4. How does hot yoga help prevent injuries?

A lot of common running injuries come from imbalances or tightness, and hot yoga helps address both. IT band syndrome? Strengthening the glutes and hip stabilisers takes the pressure off. Shin splints? Increasing calf flexibility reduces strain on the shins. Plantar fasciitis? Strengthening the arches and improving ankle mobility helps stop that horrible stabbing pain in the feet.

5. How does hot yoga help with breath control for running?

Breathwork is everything in both yoga and running. Hot yoga forces you to take slower, deeper breaths even when your heart rate is up, which helps train your body to use oxygen more efficiently. It also increases your CO2 tolerance, which means you don’t hit that panicky, out-of-breath feeling as quickly. Learning to control your breath in a heated class can make all the difference when you’re trying to stay steady on a tough run.

6. How does practicing in the heat help mental resilience?

Running long distances is as much mental as it is physical, and hot yoga is one of the best ways to build that resilience. The heat forces you to stay present and push through discomfort, which is exactly what happens in a race. Plus, the mindfulness side of yoga helps with focus and keeping nerves in check before big events. If you can hold a challenging pose in a heated room when your body wants to quit, you can push through a tough stretch in a marathon.

7. How does hot yoga improve sleep and recovery?

Good sleep is essential for proper recovery, and hot yoga sets you up for it in a few ways. It shifts your nervous system from high-alert mode into a more relaxed state, which helps you wind down after training. There’s also the temperature drop effect so after class, your body cools down, mimicking the natural process that happens before sleep, making it easier to drift off. Plus, releasing all that muscle tension means you’re less likely to wake up stiff or sore.

8. What should runners be careful about when doing hot yoga?

Hydration is key since you sweat so much, you need electrolytes, not just water, or you’ll feel wiped out. Timing is also important. Doing a hot yoga class right before a hard run or workout you might want to be mindful of your muscles as they may feel a bit fatigued. But they go well together generally, and as long as you’re well-fuelled and rested, it’s great.

9. How often should runners do hot yoga?

It depends on where you are in your training. In the off-season or during base training, two to three times a week is great for building strength, mobility, and breath control. When training intensifies, one to two times a week is plenty, and shifting to more restorative sessions can help with recovery. In race week, it’s best to keep it light and focus on gentle stretching and breathwork rather than anything too intense. At Hotpod Yoga we have numerous different class types to suit your type of training for either the pre or post run, pending on how the body feels and what is felt is needed.

10. Have you worked with runners who saw improvements from hot yoga?

Absolutely! So many runners find that adding Hotpod Yoga into their routine helps them stay injury-free, recover faster, and even improve endurance. Many run in the morning and then come to class in the evening as a routine. It’s especially helpful for those who struggle with flexibility or tightness from high mileage. 

Book your nearest Hotpod Yoga class here.