Yoga for Runners

02/13/2018

Runners need yoga. Yoga restores balance and symmetry to the body, making it the perfect complement to running. In this blog post I discuss how yoga has helped me become a stronger runner and the best stretches to do after a nice long run. -xo

Growing up I was a very active child, I loved to run and play soccer, I was never any good but the coaches loved me because I could run up and down that field without complaining or ever needing a break. As I got older I ran cross country and would take myself on long runs that got me out of the house sometimes for 2 hours, just for fun. The adrenaline rush I felt and the way I could zone-out, forgetting about the world, this was my version of meditation. I felt strong, tough and loved the freedom of being alone on a trail or while jogging down my favorite paved path.

I took this hobby to another level when I was in college and started training for marathons, triathlons and tough mudders. I traveled throughout California, ran and competed in some amazing places like Disneyland, the mountains of Tahoe and even along the coastlines of San Francisco and Monterey. But as all runners know your body will not last forever, especially when I didn't slow down and take advantage of the moments after a run to stretch. Unfortunately I learned this lesson the hard way but now knowing what I know now, stretching is something I will NEVER forget to do. My advice to my fellow runners or those who want to get into running, please! please! Listen to your body. You only have one and living day in and day out with lingering pain and discomfort is not worth overexerting yourself or for merely beating your mile time.

Finding yoga was a game changer for me and a different kind of physical challenge that allowed me to heal quicker and get back on the trail.

3 ways yoga can benefit you and make you a stronger runner:

Muscle equilibrium: Yoga helps loosen and lengthen tight muscles by improving flexibility. Yoga focuses on alignment that can correct postural problems that often lead to knee, hip and back pain. By practicing yoga regularly you body will get stronger and your body's overall stamina during runs will improve.
Recover faster: Yoga is a restorative practice that will give you the opportunity to take a minute to actually listen to what your body really needs. It gives you a minute to give your muscles deep relaxation and hold stretches longer than you normally would before and after a run. Intense stretching and taking a break from running allows your body the time it needs to relieve muscle tension, getting you back on track quicker!
Improve breathing: Many runners find that the breathing techniques learned in yoga classes helps them pace themselves and run more efficiently. When runner's lungs are under strain, breathing can become fast and shallow. Increasing your lung capacity allows more oxygen to the muscles and teaches you deep controlled breathing patterns, which in turn will improve performance.

Stretches all runners NEED: If you don't stretch properly before and after you run, the muscles become shorter and tighter and the body becomes unbalanced. The body will compensate for this instability by putting unnecessary pressure in the joints and muscles of the legs and back. So be sure to incorporate some of these amazing stretches into your routine!

Forward Fold (Uttanasana) This intense forward fold relieves tightness in the back of the legs and in the back. Make sure you hinge from the hips rather than bending at the waist to avoid placing any unnecessary strain on the lower back, resulting in possible injury to the lumbar spine and/or hamstrings.
Low Lunge (Anjaneyasana) This is a great pose to target areas of most soreness in runners, the quadriceps, hamstrings and hips. This pose is great for strengthening the knee while relieving tension built up in the hips. Make sure to do this stretch after every run!
Garland Pose (Malasana) This pose will feel like Heaven for your lower body. It is a great hip opener that allows you to get a deep stretch in the ankles, lower hamstrings and all along the back while strengthening the core muscles. Doing this stretch in the mornings before a run will not just feel good but it will make you all around stronger and your body will thank you.
Pigeon Pose Resting in this pose for at least 5-10 minutes can be really uncomfortable if you have tight hips, quadriceps and hamstrings however this is one of the most restorative stretches to relax those muscles and relieve built-up stress. Adding this stretch into your routine post run or before bed time will help break up any lactic acid build up so you won't feel as sore from the muscles in your legs tighten up the next day.

Helpful Extras:

Foam rolling: Foam rollers are an inexpensive, multi-purpose piece of equipment that can help you work out the knots throughout the body. By applying pressure to specific points such as the quadriceps, hamstrings and all along your back you speed up the healing and recovery process after your workout. Using a foam roller is essentially a more affordable way to give yourself a deep tissue massage. Forewarning, if you are really tight foam rolling can be very painful and uncomfortable. Foam rollers can also make great yoga blocks to aide in modifications of yoga Asanas or it can serve as a prop to enhance core exercises.
Avoid running on pavement: When you run your feet repetitively strike the ground, absorbing shock through your foot into your knees, hips and lower back. When your feet strike a hard surface like concrete, the ground does not absorb any of the shock, meaning there is a greater intensity and impact on the ankles and the knees which lead to "runners knee", lots of soreness and eventually even more serious and chronic issues. The best places to run long distances are on a track which are specifically designed for running or on a treadmill.
Cross-training: When a runner trains by doing another kind of fitness workout such as cycling, swimming, a yoga class or strength training, to supplement their running.Engaging in different types of workouts build strength and flexibility in muscles that running doesn't utilize which also helps reach muscle equilibrium and prevent injury. It is also good to have variety in your workouts so your body doesn't get used to just one thing, allowing you to see results quicker and not burnout.