Yoga for Runners | The Sisterhood of the Shrinking Jeans LLC

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As a runner, I’d be happy if all I could ever do is run.  As an injured runner, I know this isn’t possible.  While it’s true that if you want to become a better runner you need to run, runners need to mix things up to stay healthy and avoid injury from the repetitive movements involved in pounding the pavement for hours on end.  Cross training helps strengthen non-running muscles and can reduce muscle imbalances in the body.  Participating in low-impact activities such as yoga and swimming reduces stress on joints while still strengthening and conditioning the body.

I’ve recently stretched WAY outside my comfort zone and have begun exploring yoga.  I have friends who have practiced yoga for many years and have encouraged me to do the same.  Thanks to some great deals, I was able to try both a beginner’s hot yoga class as well as a more advanced lab-style class at two studios in my area.  Leaving both classes I was able to see how adding regular yoga sessions to my training plan could benefit my running.

So, what are a few of those benefits to adding yoga to your exercise tool box?

  • Yoga for runners can result in increased strength and flexibility.  Yoga is a full body workout that also stretches and lengthens tight muscles.  If you are anything like me, I bet you can identify a few tight areas right now. Strengthening non-running muscles can reduce imbalances in the body which may result in fewer injuries.
  • Yoga is a great cardiovascular exercise with a heavy focus on breathing, resulting in a stronger respiratory system.
  • Yoga after a run can release lactic acid through stretching.  This may help reduce muscle soreness the next day.  In contrast, yoga prior to a run is a great warm-up.
  • A number of yoga poses, such as Pigeon, Child’s Pose, and Legs-Up-The-Wall, can have immediately cause muscles to relax and begin to repair.
  • A hot yoga class will make you sweat and like my instructor said, “detox”.  The compression and release in many of the poses helps flush out toxins and release scar tissue in the body.  Re-hydrating after a sweat session also helps flush the body and keep it healthy.

It’s important to shop around when searching for a yoga studio/practice to find one that is right for YOU.  While many of my friends swear by hot yoga, it really wasn’t for me.  If you don’t like the vibe of the studio, try a different one.  Make sure to find an instructor who will work with you on your individual goals.  You also need to balance yoga with your running training.  If you are at a high mileage potion of a training plan, maybe work on relaxation forms of yoga versus adding a very strenuous session.

Don’t expect to be the start pupil after the first class either.  Unless you attend an absolute beginners class it is likely there will be a very broad range of abilities.  Your job is to focus on you and what is happening on your mat, not the practices of anyone around you.  Both classes I attended stressed the concept of a yoga “practice” and showed modifications for many poses to accommodate the wide range of skills in the classes.  Runners don’t become marathoners over night.  Just like running, the more you practice yoga the better you will get.

Do you practice yoga?  What benefits have you found in adding yoga to your tool box?

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