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Yoga and running aren't as distant exercise cousins as commonly considered. When it comes to running, the connection between the body, breath and mind are more present than your average pavement pounder might think. After all, the mind/body is the whole concept behind the "runner's high." Fact is, outdoor athletes naturally incorporate many of the elements of yoga into their chosen sport—whether they realize it or not. Yoga can even help to enhance a runner's gate while minimizing the chance of injury.
How does yoga help you run better?
Yoga Aids in Injury Prevention
Outdoor sports, like running, tend to be very repetitive in nature. It's common to move through the same range of motion hundreds, or even thousands of times each workout. By examining the movements in sports, we can determine what joints may be at risk for overuse injury. A little bit of preventative work can slow down and even stop deterioration of a joint, minimizing injury.
Since running is all about ankles, knees, hips, and shoulders, yoga fits in by focusing on the small muscles that support those joints. The idea is to create a supportive balance between the muscles that are the primary movers (initiating the action), the muscles that are synergists (muscles that assist in the action), and the opposing muscle groups (the muscle that lies opposite of the primary mover).
Runners often log in many miles a week, so a yoga sequence that lengthens the hip flexors, stretches the hamstrings and restores the shoulders can help keep the runner's body balanced.
Yoga Helps Runners Breathe
Learning to control the breath in a circular flowing movement is essential to a successful run. Yoga is king when it comes to breath mastery. Whether holding a strenuous pose for 11 minutes (as is common in Kundalini Yoga) or simply standing in Tree, the breath is often the focus of yoga, helping you through both mentally and physically challenging poses. Breath is also the focus of running.
YogaWorks Senior Instructor, Billy Asad suggests this series of simple poses for an overall body-conditioning regimen designed to specifically target the needs of a runner. Done on a regular basis, these poses will help lengthen the breath, strengthen the entire body, limit injury and help with mental preparedness for a long run.
Top Yoga Poses to Make You a Better Runner
1. Child's Pose
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Stretches out the tops of the feet and ankles, opens the knees and releases the hips while lengthening the breath.
How to do Child's Pose: With tops of feet flat, knees wider than hips, and ribs inside your thighs, lay your forehead on the ground and place your arms behind you with palms facing up and shoulders dropped towards the ground. Hold for 5 breaths.
2. Downward Facing Dog
Image courtesy of paul kline/istockphoto.
Creates heat and circulation throughout the entire body while strengthening the legs and releasing the calf muscles.
How to do Downward Facing Dog: With feet hips-width apart and hands shoulder-width apart, press your heels towards the floor as you lift your thighs and squeeze arms straight. Hold for 5 breaths.
3. High Lunge/Crescent Pose
Image courtesy of paul kline/istockphoto.
Warms up the legs, builds strength in the quads, opens the hip flexor and uses the belly to build core strength. Overall, this pose helps to improve balance.
How to do a High Lunge/Crescent Pose: Place your right foot forward with the ankle directly under your knee and leg bent at a 90-degree angle. Your back leg squeezes straight as your arms reach to the sky. Hold for 5 breaths and then repeat on other side.
4. Triangle Pose
Image courtesy of paul kline/istockphoto.
Strengthens the muscles in the feet, stretches the hamstrings and opens hips while promoting balance.
How to do Triangle Pose: Stand with feet 3 1/2 to 4 feet apart and turn your right leg out from deep in the hip. Make sure your front heel is in line with the arch of your back foot as you bring your right hand to ankle and left hand to the sky. This is a wrapping and twisting motion. Gaze your eyes up at your top hand. Hold for 5 breaths and repeat on other side.
Do this sequence as a warm-up before a run, holding each pose for 5 to 8 breaths. It will leave you mentally prepared with your body open and ready to get out there and run.
More on Eco-Friendly Exercise:
How to Go Green: Workouts
Try Chi Running: Remain Injury-Free, Naturally
Green Your Yoga Retreat
Make Your Yoga Greener
Got a tip or a post idea for us to write about on Planet Green? Email pgtips (at) treehugger (dot) com.
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