Alternative Medicine Directory

SEARCH OUR YOGA DIRECTORY

AltMedWeb Videos

Reyes Video

On the Run: Yoga and Long Distance Runners

Therese M. Pope | April 28, 2008

Long distance running is a popular form of exercise worldwide. Famous marathons like the Boston Marathon draw elite competitors from around the globe. Endurance sports, like long-distant running, yield healthy results. According to a Runner’s World (a running magazine) survey, 47.4 percent of women and 52.6 percent of men run in the United States.

Cross-Training with Yoga

As marathon runners face stiff competition; they are looking to other forms of cross-training to help them improve their form and personal records (a runner’s time when they compete). Yoga provides a new alternative to traditional cross-training for runners.

Yoga and running boast similar philosophies. Both concentrate on agility, flexibility and breath work. Running has many positive health benefits but it can also place strain on the body. Runners suffer from sore feet, pulled ligaments, tight hamstrings, stress fractures, hip pain and back problems. The practice of yoga can help runners with both physical issues and mental stamina for better performance.

Yoga for a Positive Frame of Mind

Liz Pope, who ran cross country in high school and college, said that yoga helped her relax before a big race. It also helped her find a sense of balance and focus.

“Yoga helped me get in a positive frame of my mind before a cross country meet.” commented Pope.

She also incorporates yoga stretches into her warm-up before she runs her daily 5 miles. She also cools down with yoga after her longer runs on the weekend.

“I feel very refreshed after I cool down with yoga stretches after a fifteen mile trail run. I run over rocks and tree stumps on the trail so it can be jarring on my body and my quadriceps are really tight after these longer runs.”

Danielle Thomas, a marathon runner and a student of yoga, didn’t think she would like yoga at first.

“I thought it would be boring. Yoga has really taught me how to be present in the moment. I like the mind and body connection and I’ve really learned how to center and focus better.”

Thomas, who ran the San Diego Rock-n-Roll Marathon twice, reflected that yoga has improved her form, posture and strengthened her core. The techniques she learned in yoga also helped with the last stretch of her marathons.

“When I was at mile 22, I felt like I couldn’t do it anymore. I started to use my mental visualization and breathing from yoga to help me. It was all mental at the end and the meditation I learned in yoga really helped me concentrate on a positive visualization,” she commented.

Yoga for Stretching Running Muscles

Yoga also helps her deeply stretch muscles she wouldn’t normally stretch on her own.
Her favorite poses are Downward Dog and Child’s Pose because it allows her to stretch her upper body and back. She is a hair stylist who’s on her feet all day and she constantly uses her hands, arms and shoulders. She mentioned that these poses felt really good at the end of a long work day.

For Thomas, she has gained positive mental health benefits from her yoga practice as well.

“I’m a very anxious person and yoga helped me learn to slow down and to really center myself. It’s also very soothing and allows me to figure out what’s really bothering me as I work through those issues. I tend to realize these issues aren’t such a big deal anymore.”

Thomas suggests that runners who haven’t taken a yoga class should definitely try yoga. She suggests taking a class with a certified, knowledgeable teacher as opposed to trying yoga on your own. She said a teacher needs to show you the proper form and technique so you won’t hurt yourself.

“Runners will notice a difference with their form when they start practicing yoga, especially with your breathing techniques. I never knew how beneficial yoga could be until I tried a class. Yoga can be as deep as you want it to be. It can be soothing or spiritual. Yoga is how you make it.”

Yoga Poses for Runners
These specific yoga poses focus on target areas for runners that might be sore and tight. Yoga can help runners deeply stretch overused muscles, practice their balance, increase lung capacity and helps train both the body and mind for competition.

Downward Dog – This inversion pose stretches the back of the legs from the hamstrings through the calves through the Achilles heel.

Tree Pose – This standing pose improves balance, strengthens thighs, calves, ankles, and spine. It also stretches out the groin area and inner thighs.

Triangle Pose – This standing pose stretches and strengthens the thighs, hips, knees and ankles.

Bound Pose – This seated pose opens up the groin area and stretches the hips and knees.

Simple Crossed Leg Pose – This seated pose assists with breathing techniques and opens up the hips, strengthens the lower back and elongates the spine.

Warrior Two Pose – This standing pose stretches and strengthens the peroneus tendon (which runs along the outside of the lower leg from just below the knee and wraps behind the ankle and toward the foot)

Pigeon Pose – The piriformis (a gluteal muscle that often creates sciatica pain) is usually sore for runners and this seated pose gives the piriformis a deep, intense stretch. It also stretches out the hip flexors (another tight area for runners)

Sources: www.runningusa.org
www.yoga.com
www.thefinalsprint.com
http://www.womenfitness.net/yoga_for_runners.htm
www.yogajournal.com