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Yoga and Running:

A match made in heaven

January is the time of year when it can feel like everyone takes up running. Be it a New Year’s resolution, or a restart after a Christmas break, running is more popular than ever. According to askwonder.com, the total number of global runners is currently in the region of over half a billion. And it’s no wonder, considering the many health benefits that there are to running, from heart disease prevention to reducing the risk of stroke, diabetes (Aljasir et al, 2010), cancer and even Alzheimer’s (Goethe et al, 2019).

Often the trap that many new runners fall into is they start off into a running routine, but then forget to build in recovery time. And, as experienced runners will know, recovery is equally, if not more important than the running itself. Recovery periods allow the body to recover from the intensity of running, and help to reduce the risk of sustaining an injury.

One of the methods growing in popularity is using a regular Yoga practice to compliment a running routine. Yoga and Running are like cake and ice-cream – great on their own, even better when you put them together! The poses provided in Yoga, when done effectively, can help to prevent injury, increase joint range of movement (ROM) and increase blood flow to muscles, which can help to reduce recovery times in between running sessions and allow your body to sustain regular running later into life. Not only this, but strength training also helps to prevent injury sustained from running.

There are so many kinds of Yoga out there, so which one is best for running? Hatha Yoga is a style which incorporates many isometric hold poses, which can help to build and maintain muscle strength. It is also a style in which movement and breath working in harmony together, which is essential for efficient running. If your breath is not in rhythm with your body, you will struggle on your runs and will find it difficult to sustain longer running distances.

Research also shows that adults who practice yoga with breathing and relaxation exercises at least three times a week are more likely to have lower blood pressure than people who do no exercise. Yin Wu, explains that there is definitely something to be gained from yoga breathing techniques and mental relaxation and meditation along with a physical practice. (Yin Wu, 2019).

I teach Hatha Yoga on Tuesdays and Sundays. See the Timetable Page for further information.

Everyone knows that stretching before a run is a good idea? But how many of us stretch after a run? Some of you might say yes to both, but consider this; how many of us stretch on the days in between our runs? Regular stretching and movement sessions at regular intervals can massively aid the reduction of delayed onset muscle soreness (DOMS), which means that you’re able stay on track and be ready for that next run day sooner. You’ll be more likely to hit your running targets and keep any training schedules on track, ready for race day, that half-marathon you’ve always talked about doing, or just to maintain a generally good level of fitness. In addition, as you use Yoga as a part of your yoga recovery, you’re not only reducing your chances of strain or injury, but you can begin to reap all the health benefits of doing Yoga too, such as reducing the risk of type II diabetes, {reference} or even improve brain function. On study even suggested that Yoga could improve memory and lessen symptoms of neurodegenerative and age-related declines in the brain.

Have you ever hit that WALL in running? (insert run fatboy run meme here). For those who aren’t endurance runners or cyclists, the ‘wall’ refers to that psychological moment into your training when you’ve been running for an extended period of time, and there comes a moment when you just suddenly can’t keep going. In some cases, you can come to a complete stop almost instantly, like hitting a physical wall and being stopped dead. In fact, this is the moment when your glycogen (energy) reserves become depleted from the liver and muscles. Often this is accompanied with an intense hunger, as your body is screaming out to replenish lost energy stores in the body.

Related: Short on time for Yoga? Read How to fit Yoga into a Busy Schedule

Whilst replenishing lost energy is the best way to reverse the effects of running fatigue, sometimes our mind can fool us into thinking we cannot go on, when in fact, we still have some energy reserves and can technically still keep going. Yoga is a fantastic tool to utilise in these times. In yoga, you are taught to understand that we are not our thoughts, that our thoughts are like visitors. Within the eight limbs of Yoga, as taught by Patanjali, teaches aparigraha, or non-attachment. Therefore practising this non-attachment approach to our thoughts can help runners to break down and get past those unhelpful thoughts such as “I can’t take another step”.

Yoga, alongside a running or other physical training program, can enhance your training routine. (Onit Academy, 2019). It improves your overall posture, body mechanics and awareness. Let’s take a look at five postures you can try before your next run:

1. Cradle Pose (Hindolasana)

This pose works into the hamstrings, quads, glutes and adductor muscles, strengthening and stretching them.

2. One leg bow pose variation (Dhanurasana)

This pose works into the hip flexors, psoas (the muscle which connects the lower spine through the pelvis to the top of the leg) and the quadriceps. By pressing the pubic bone towards the ground and lengthening the tailbone towards the ground, the stretch can be felt down the front of the thigh.

3. Downward-facing Dog (Adho Mukha Svanasana)

A great pose for stretching the hip flexors, hamstrings and quadriceps. Practising this posture regularly will help to improve flexibility in the hips and strengthen the leg muscles overall.

3. Lizard Pose (Utthan Prishtasana)

4. Chair Pose (Utkatasana)

Chair pose is like holding a squat – the glutes are working here, as are the thighs. The ankles and knees work hard in this posture to stabilise the muscles, building sturdiness in the leg joints – a must for runners. As you reach the arm up, the intercostal muscles (the muscles between the ribs) are opened up, making it easier to breathe more deeply into the posture.

Yoga for Runners