Yoga for Runners

10.4.2023

 

Running is a popular and effective way to maintain health and fitness.  It is accessible, requires very little equipment, and can be done virtually anywhere.  Running is also very adaptable.  The frequency and intensity can vary, from a jog around the park to long distance running, fell running, and speed and interval training.  

 

Benefits from running include improving cardiovascular health, weight management, bone health and stress management.  It also helps to improve psychological health and gives a sense of achievement.   

 

Many runners find the repetitive motion of running relaxing.  However, the repetitive nature of running creates an imbalance in the body.  In running, the key muscle groups used are the hamstrings, the quadriceps, the hip flexors, and the calves.  These muscles tend to get overused and other key muscles are underused often resulting in stiffness, pain, and sometimes injury.

 

Like any activity, running can exacerbate pre-existing tendencies in the body, for example if we have poor posture from sitting at a desk all day it can easily follow through into running.  When we are seated the lower back can become compressed and the hips are locked at 90 degrees.  The additional weight bearing of running can create further compression in the lower back and the overuse of the hip flexors can result in the hips becoming tighter.

 

To maintain the benefits of running, and to reduce the risk of injuries it is important to include some running specific stretches, strengthening and mobility exercises before and after runs.   It is also important to be aware of how you feel, to learn to tune into your body, and to adjust your running schedule when needed.

 

Yoga can be a great cross- training option for runners, restoring balance and symmetry.  Some people are put off from trying yoga because they think you must be flexible, but this is untrue and those who aren’t very flexible often have the most to gain.  Yoga is suitable for every body type and can be started at any age.  It is a multidirectional activity that can be a perfect complement to running.

 

 The benefits to runners from yoga include:

 

• Yoga can be part of your prehab (and rehab) helping keep the body in good condition for running.

 

• Yoga can improve your posture and balance which will help your performance.

 

• Yoga takes you through a wide range of movements which help improve joint mobility, muscle strength and stability.

 

• Yoga improves your breathing and lung capacity which helps improve endurance when running, and speed of recovery afterwards.

 

• Yoga improves flexibility which helps prevent injuries and allows you to move with more ease.  Improved flexibility also helps the joints used in running to work more efficiently, reducing wear and tear.

 

• Yoga helps to improve concentration and focus.

 

• Yoga helps you to learn how the body is connected - for example the relationship between the foot, the knee, and the hip.  A problem is one area is often felt in another area further up the kinetic chain.  We need to work with the whole of the body to improve mobility, strength, and flexibility to minimise injuries that might prevent you from running.

 

• Yoga has many relaxation techniques which can help with recovery after a run and on rest days.  A more relaxed nervous system also helps when you are running and enhances your aerobic capacity.

 

How to include yoga into your routine:

 

There are several different ways of including some yoga into your routine. You might want a general all-round class once a week or you might want to work 1-2-1 with a teacher to give you a more tailored practice that fits in with your training requirements and lifestyle.  

 

Classes are available online or in-person and there is a great variety to choose from including:  

 

• Hatha Yoga: If you are doing some intensive training, you might prefer a slower-paced yoga class with more time to stretch and relax. This type of class might be described as Hatha yoga.   

 

• Gentle Yoga: If you have injuries a gentle yoga class might be better for you.  

 

• Vinyasa Flow Yoga:  If you prefer to move dynamically, a flow class would be ideal.  This type of class might be described as a Vinyasa Flow class.  The classes can be quite strong and therefore finding the right level is important.

 

• Yoga for Runners: These are specific Yoga for Runners classes which will be taught by a teacher who has some understanding of common running injuries, the different types of running and the demands that training puts on the body.

 

 

 Whichever style of class you choose it is important to work within a comfortable range of movement. Yoga poses are tools that can be adapted and modified to each individual as we are all different. The perfect yoga pose is the one that suits your body on any given day.  

 

I am a Yoga Sports Coach and a Yoga Therapist.  I enjoy helping runners find a way of including yoga in their routine.   If you would like some advice on anything yoga related that might help your running, I would love to hear from you.  

 

I also offer 1-2-1 and small group sessions to help runners develop a yoga practice that is tailored to their needs and to help with injuries or other training needs.

 

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If you would like to get in touch to have a chat about yoga or to find out more about my lessons, please find my details below:

 

Email:  helen@helenpomeroyyoga.com

 

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