Blog

Most runners are aware that cross training is important for maintaining optimal balance in the body with an activity that can be very repetitive nature. Why choose yoga? Targeting flexibility, strength, alignment, and breath, yoga can help to prevent injury, speed up recovery and improve running efficiency and form.

Specifically, the practice helps to lengthen tight areas such as the hamstrings, hip flexors, ITB and calves to name of few. But yoga isn’t just for stretching! It addresses many of the weak spots that I frequently see in runners such as the core, glutes, muscles of the ankles and feet that help to create a safe and efficient stride by better absorbing high impact forces. Other benefits include improving running posture, creating more efficient breathing patterns and clearing the mind that are key for the endurance athlete.

Yoga poses can be integrated into a post-run stretching routine or even used as a lower intensity exercise on your days off running. If you are new to the practice, remember that poses should be performed in a slow and controlled manner, respecting your flexibility and not forcing the stretch. Pay attention to alignment by using a mirror or seeking advice from the instructor. Keep in mind that different types of classes and instructors can have varying levels of difficulty and focus: for example yin and hatha classes are best for beginners, slower paced and tend to focus more on muscle lengthening and opening. Vinyasa and power classes are typically faster paced, slightly more advanced and integrate more strength and core.

To get you started, here are a few lengthening and strengthening postures for the avid runner!

Charlene Copeland, MPT, CAFCI, NKT®, Clinical Pilates