Does yoga for runners really give you the ‘body benefits’ that can make a difference in your speed or endurance?
You already know that weight training, sprints and distance runs are going to make you a better runner, but you may not realize that slow and gentle yoga moves can offer you a number of benefits as well.
It might surprise you to learn that yoga exercises are considered to be some of the best training routines for many athletes, especially runners.
When you are running the force of the impact on your body joints and muscles is extremely powerful. Each of your feet will have to absorb a force that is up to 4 times heavier than your normal body weight.
This ‘body impact’ is one of the main reasons that so many running enthusiasts suffer from aching feet, sore backs, painful knees, strained hamstrings and problems with their hips.
Who would have imagined that the simple action of running could result in so many potential problems?
Truthfully, most of these body aches and pains are due to lack of flexibility and improper body alignment.
Yoga for runners can solve both of these problems and you will find that you are also able to improve your endurance and physical strength at the same time.
Once you discover how yoga techniques can alleviate many of those common ‘runner complaints’ you will want to add these routines to your regular training schedule.
Why Yoga for Marathoners Lets You Lead the Pack
Many of those elite runners have already discovered the wisdom of adding yoga to their usual training routine.
It takes physical strength, strong legs, strong lungs and extreme endurance to reach the finish line of a marathon.
Yoga for runners will help you condition your body but these exercise techniques also boost your endurance level and provides you with the mental and physical tools you need to be a winner.
You may also want to know more about the chi running technique, a very popular running technique that greatly reduces your chances of injury.
Why Add Yoga to your Marathon Training Schedule?
Yoga for runners is especially beneficial for those individuals who regularly log long distances each week. If you are involved in marathon events you definitely need to find out how these stretching movements can keep you on the ‘right track’.
Stretching techniques will also help you relax those muscles prior to a run.
After a long marathon your hamstrings, calves and feet are often tight, cramped and aching. With the right yoga stretches you can relieve these aches and pains quickly.
Yoga for runners also involves techniques that are designed to naturally improve your breathing patterns and lung capacity.
With yoga you are also going to build your level of confidence and overcome those feelings of anxiousness and anxiety. This gives you an extreme advantage when race-day arrives.
A relaxed attitude will also work to your benefit because when you remove that ‘tension and stress’ you are less likely to suffer from many of the avoidable sports injuries.
The techniques involved in yoga for runners are going to deliver such perks as:
- Better posture.
- Correct body alignment.
- Stronger core.
Check out these Yoga Techniques
#1 Head to Knee – works those leg muscles
Simply sit on the floor with your legs stretched out in front of your body. Bend the left knee slightly and draw your left foot in toward your groin while pointing your knee to the side.
Now bend the opposite leg and put your forehead against the knee.
Keep your forehead in contact with the knee, clasp the right foot with both hands and try to straighten the leg.
It does not matter if you stretch the leg fully because this is just a stretch.
After a few weeks of yoga practice your muscles will begin to relax and the stretch will become more pronounced.
The important thing is to hold the pose for 30-45 seconds. Then repeat on the other side.
While this seems to be very simple it is a very effective yoga stretch and it will really improve your flexibility.
Begin in an erect stance with your feet pointing forward and about 15-20 inches apart (roughly the distance of your hips).
Lower your body into a squat, keeping your back straight.
Your heels should remain in contact with the floor and you can use your hands to help maintain this yoga pose.
The stretch should be held for 30-45 seconds. Repeat 3-5 times.
#2 Forward Bend-Wide Legs- benefits the back, glutes and hamstrings
Begin in an erect position with feet planted wide apart (about 24″).
Turn your feet so that you are slightly ‘pigeon-toed’.
Bend forward slowly from your waist, keeping your back straight.
Once your fingers touch the floor you should hold the pose for 30-45 seconds.
As you improve in flexibility and strength you will be able to place your palms or forearms on the floor when practicing this pose.
Here are some additional stretches that are will be very beneficial for runners:
- Diamond Pose-good for lower legs and ankles.
- Basic Lunge-conditions and strengthens the legs, glutes and hips.
- Bound Angle Stretch and Pose-good for hips, groin and thighs.
- Wall Dog Pose-good for back and hamstrings.
- Lotus-conditioning and balance pose.
- The Garland Pose (Great for ankles, calves and feet).
Positive effects of Yoga
Yoga for runners is a combination of basic stretches and poses that are designed for better balance and optimum flexibility.
You should practice these exercises at least 2-3 times a week for the best results, however you should practice 1-2 of the stretches before and after each of your runs.
Concentrate on your technique and make sure that you are holding each pose for at least 30-45 seconds.
Improvement in your conditioning, endurance, flexibility and running times should be noted after the first 3-4 weeks.
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