Yoga is the perfect antidote to the rigours of running – a relaxing way to get strong and improve breathing. Here we look at the benefits of yoga for runners, and Laura Denham-Jones from
www.yogaforrunners.co.uk gives us 10 running specific poses.
FOR RUNNERS OF
YOGA By Fiona Bugler and Laura Denham-Jones
many, running is the same, a place for enlightenment and tapping into energy reserves to keep going. But yoga also has a very practical side
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to it. Asana (posture) and Pranayama (breath control) are key elements of yoga, and together with the mind-body aspect it’s this that’s relevant for runners.
Breathing Yoga teaches breath awareness, and it’s often this that beginners struggle with when they start running. Breathing with control and strength makes running easier, and according to a study in the Indian Journal of Medical Research practising yogic breathing can help
oga is a philosophy of life dating back centuries, a practise that helps to quieten the mind and find the higher self. For
athletes work at a higher intensity at the same heart rate compared to those who don’t practise.
Balance and posture Watch an elite athlete in action and you’ll see how important posture and balance is to good running form. Yoga can improve both, as Laura Denham-Jones explains: “Yoga can help strengthen deep postural muscles in the core and back for better running form. The postures also release tension and lactic acid from overworked areas by moving in all dimensions through twists, forwards bends and side bends.
Injury prevention “Running can add extra pressure on the joints. Through yoga you will enjoy an increased flexibility in all leg
GET TO KNOW YOUR YOGA
n Hatha is a generic term rather than a specific discipline, but generally it’s slow-paced, gentle and a good way to get started.
n Kundalini is generally focused on gaining concentration and higher consciousness. This form of yoga is ideal for runners with a big race or personal goal in mind!
18 n RUNNING FREE
n Sivanada is a gentle, meditative form of yoga. It’s great cross-training for beginners and anyone who uses exercise for relaxation.
n Iyengar focuses on body alignment and will use blocks, straps and harnesses for correct positioning. This precise form of yoga is most useful to runners who are
rehabilitating from an injury, and is great for balance and stability.
n Ashtanga, Power Yoga, and Vinyasa Ashtanga means “eight limbs” in Sanskrit. It’s flowing, dynamic and cardiovascular, combining upper body and core strength with lower body flexibility. Good for conditioning.
n Bikram Yoga and Hot Yoga Bikram yoga can help to increase flexibility. It’s made up of a series of 26 postures, each performed twice. This can be good for “tight” runners who need to loosen up and relax their muscles, and it’s good for arthritis or back pain. Often these classes are held in rooms heated from 95 to 102 degrees.
muscles and those attached to pelvis,” Denham-Jones adds. As well as improving flexibility, yoga helps prevent injuries by correcting muscles imbalances that an impact sport like running can cause. Yoga aligns the joints, improves bone density, stretches and strengthens the muscles to prevent pain and injury, particularly in injury- prone zones: hips, hamstrings, knees. Denham-Jones adds: “Standing yoga
postures correctly align the knee, strengthen the arches to provide better shock absorbers and maintain healthy connective tissue in the foot and shin.”
Yoga strengthens the mind In addition to the practical element, yoga will help you maintain an inner strength and a relaxed state, and it won’t have too much impact on your energy levels.
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