Yoga for runners

Fluorescence

It seems quite a number of runners and other athletes swear by yoga. If you are a running yoga-er, what do you think of it? What kind do you do? How often do you practise and for how long? Do you take a class?

I'm pretty curious

dolliemix

I started running last February using the C25k and used yoga to get back into stretching. When I followed the Hal Higdon programs (novice 10k and novice Half) I used Yoga as my strength and stretch. I could swear it helped me get through my first couple of months injury free.

I try to go running 3-4 times a week and yoga 2 times a week. I try and do a good yoga class the day after a long run. I attend a yoga school generally with a wonderful instructor who concentrates on Anusara yoga but to be honest I don't think it really matters which type of yoga you do. Anusara holds poses for quite a long time so I feel like I'm really working on my strength as well as stretching. It also concentrates predominantly on correct alignment which I feel has helped me hugely over the past year as I have been carrying quite a few injuries over the years from playing field hockey.

I mostly use yoga stretches before and after running. When I don't do my stretches I feel really stiff the next day.

I think they really balance each other out. Running can really make my muscles feel tight where as Yoga massages the fascia internally which helps keep my muscles limber and adds immensely to my all round fitness.

ecoli

Have recently bought the p90x program and i alternate between the X stretch and the Yoga X programs on it have to say so far i would be a big fan my flexibility is increasing big time

The Yoga is a 90 min workout however i have started by doing 30 min and building it up as i am in base building stage of training so dont wanna over do it yet. Have finished the stretching one every time which is an hour.

I try to do 2 of one and 1 of the other per week and swap how many of each i do each week so far i would definitely give it the thumbs up and have yet to incorporate the core and plyometric work from the plan and will be over the coming weeks

Fluorescence

I remember looking up p90x a few months back and thinking it looked rather intense :P. I don't remember seeing a Yoga section to it though. I think I'd need to go to a class if I were to pick it up myself, otherwise I'd probably do the poses all wrong :pac:. There's always the Wii too...

@Dolliemix: How much of the yoga stretching do you do before your runs? Do you go through all the poses you know or just a few?

dolliemix

Hi Fluorescence

I spend about ten mins before doing a very gentle version of this:

1. Sit cross Legged upright and bend over hands on floor.....do this twice alternating legs - opens up the hips and a great stretch for the glutes
2. Uncross legs and put soles of feet together, push knees gently towards the floor - great stretch for groin area
3. Downward facing dog - stretching calves, achilles, back, arms
4. Lunge from downward facing dog -
5. straighten front leg as much as possible from lunge - stretching hamstrings
6. Pigeon Pose - opening hips
7. Stretch quads (not a yoga pose as far as I know)

Do from 3. onwards except on the other side

I hold each pose for 20- 30 seconds


I do all these stretches again after run except I go deeper in to them

metamorphosis

I do freestyle fitness yoga in a local gym - its yoga geared more towards those who are active in other sports. It's really great and i notice a considerable difference if i stop doing it for a prolonged period. Helps with my hip flexability especially, great for my lower back and adducters and abductoers as well as the usual other places

Fluorescence

dolliemix wrote: »

Hi Fluorescence

I spend about ten mins before doing a very gentle version of this:

1. Sit cross Legged upright and bend over hands on floor.....do this twice alternating legs - opens up the hips and a great stretch for the glutes
2. Uncross legs and put soles of feet together, push knees gently towards the floor - great stretch for groin area
3. Downward facing dog - stretching calves, achilles, back, arms
4. Lunge from downward facing dog -
5. straighten front leg as much as possible from lunge - stretching hamstrings
6. Pigeon Pose - opening hips
7. Stretch quads (not a yoga pose as far as I know)

Do from 3. onwards except on the other side

I hold each pose for 20- 30 seconds


I do all these stretches again after run except I go deeper in to them

That's very interesting, thank you

@ULStudent: that sounds pretty cool too. I must have a look see if there's anything like that in my local gym. Do you have to be a member of the gym to sign up for a class?

metamorphosis

The gym i do mine in has a pay as you go rate for classes so you don't have to be a member

mymojo

im a full time yoga teacher but am also a fitness fanatic and compete in mountain running and adventure races, training all year round indoors in gym and outdoors on the hills! i actually first introduced myself to yoga as something i felt would compliment my training and fell in love with it! hense i trained to become an instructor and changed my career!
for me, yoga is like physio for my body...stetching and strengthening all the major muscle groups in the body...frm ur head to ur toes,,,literally. There are so many forms of yoga that its important to try out a few different stlyes to find the right type for what ur looking to achieve and also the right teacher to get u there....
there are many classes which focus on working with athletes and sports people...who are looking for a dynamic and challenging class to strengthen weaker areas in the body alongside stretching tight and over used areas...also alot of sports can result in muscular imbalance and increase risk of injury as a result...
i have found frm my own yrs teaching and practicing yoga that i have v.good muscular endurance...i never have or ever get cramping during races and i find my recovery post racing or hard training sessions is very quick with little or no effects post race...
so i wud def recommend giving a yoga a go if u are doing alot of running..to keep your core strength good, to release stress and tension in your shoulders and back and to stretch out your calves or hamstrings and quads...give it a go...you have nothing to lose! most teachers offer drop in rates so you dont have to commit to 6 or 8 wk courses etc ..