Yoga for Runners
Yoga for runners – how to incorporate a Yoga self practice to improve your overall running experience.
Yoga for runners is a 5 part series ideal for you to work into your existing running program.
I don’t think it would be fair to call myself a true runner because I have yet to get over the 10km race mark. Over the years friends, clients and colleagues have tackled many a runner’s challenge. Varying from half marathons, trail running, the London marathon and most noteworthy those who have even conquered Comrades.
Whats my excuse?
Running can be brutal on your body because we all know that it compacts the joints and contracts the muscles. Especially relevant is that without proper planning and cross training it is very easy to injure yourself. And with time you risk compromising joint integrity and developing muscular imbalances.
However nothing beats that runner’s high!
There are many reasons why people get hooked on running.
At the end of a run or race there is an absolute sense of achievement. You have a physical and a tangible sense of accomplishment. It is even better than that because you have beaten a very strong nemesis, your own internal dialogue. Despite the temptation to quit and stop running, with one foot in front of the other, you made it to the end!
In no time you have progressed from a social runner to a hardcore competitor. Extending the time and distance of your training runs. Yet often neglecting your strength and flexibility components.
All types of exercise benefit from cross training.
Yoga, done correctly, happens to be one of the best add on options you can pair with running.
Some of the benefits of regular Yoga for Runners are:
- Improved overall performance
- Reduced risk of injury
- Faster recovery between training days
- Gains in balance and agility (great for Trail runners!)
- Better focus and concentration on race days
- Increased strength and flexibility
- Greater range of motion
- More efficient circulation
- Time to destress, restore and recover
Here is a 5 part series to add into your existing running program. All easy enough to do in the comfort of your own home.
1: Wake up your core
2: Sun salutes
3: Standing sequence
4: Seated sequence
5: Restorative sequence
Most of all if you consistently follow this series you will notice the benefits, both mentally and physically.
Be sure to consult with your physiotherapist, biokineticist or doctor before starting this series should you have a pre existing injury, high blood pressure and if you are pregnant.
You will need:
- Yoga mat
- Strap/theraband or towel
Time is precious and thats why each part is short and sweet. Never underestimate quality over quantity.
This Blog post covers Part 1 of the 5 part series: Yoga for Runners.
Part 1: Wake up from the inside out
We all know that runners tend to over compensate as a result of favoring larger muscle group. For example the quadriceps are often stronger than the hamstrings. Injuries will develop because of muscular imbalances. The body tends to habituate using its dominant muscle groups.
A great way to avoid this is to make sure that your transverse abdominals, glutes and hamstrings are awake and firing by the time you hit the road or your trail.
Part 1 is short and sweet combination that is Yoga infused with more traditional strength exercises. And it will only take you 5-10 minutes before your run to cover these simple combinations.
A warm up can be so much more than a brisk walk. Give these exercise a try before breaking into your running stride because longevity is key!
I want your running program to be as uninterrupted and injury free as possible.
Before you know it, this sequence will become a regular part of your training runs.