As a runner, you’re used to challenging your body regularly; pounding the pavement (or tackling the trails) while training for races. While it’s essential to get in enough mileage in each week, it can also be beneficial to supplement your routine with different types of cross training and other exercises. Yoga for runners can be a great option to add to your schedule for many reasons, from a sense of community to simply feeling amazing in deep stretches. Find out some of the benefits of yoga, specific yoga poses for runners, and even treat yourself to a mini runner’s yoga video class in this post!
This post and video were developed by Lexi Orlan, a 200-hour Registered Yoga Teacher. Find out more about Lexi at the bottom of this post.
What is yoga?
Yoga is a practice made up of eight limbs or categories, which are meant to help you find your true self.
One of the yoga limbs is the asana (pose) practice. This physical practice is what you would think of when you think of a studio yoga class. During the asana practice, the body is put under stress, while maintaining a steady breath- inhaling with expansion and exhaling with contraction – which allows the body to remain calm. What is meant by “stress” are both dynamic and static movements in yoga postures that stretch and strengthen muscles.
Another limb of yoga gaining popularity is dhyana or meditation. In fact, it is said that the asana practice allows you to sit still for meditation. Keep in mind meditation is not about removing the thoughts from your head, instead it’s about observation of your thoughts and feelings. One way to do this is to focus on the breath, always coming back to your inhales and exhales. However, there is not one way or a right way to meditate!
What are the benefits of yoga for runners?
Yoga can offer many benefits to runners. Some benefits include improvements to overall health, providing a sense of community, teaching you practices off the mat, and it’s possibly something new to add to your routine! Below we will discuss these benefits in detail.
1. Health and wellness
Research shows that practicing yoga increases mindfulness, leading to reduction in stress as well as symptoms of anxiety and depression. (1) In fact, the more immersed and involved the participants were in yoga, the more mindful they were.
Another study seconds this point, showing that frequent yoga practice, including asana practice, mediation and philosophy study, predicts better health outcomes. These health outcomes include increased mindfulness, well-being, decreased body mass index (due to calorie expenditure), and better sleep. (2)
2. Sense of community
Both running and yoga are similar in that they are sports of you versus yourself. Yet, I would argue that both sports are also fun when done with a group!
When you are on your mat surrounded by other yogis, the energy pushes you to work hard through your practice and be the best version of yourself. Plus, you get to meet people from all different backgrounds who you may not have met otherwise! In terms of careers as one differentiator, my community consists of chefs, authors, interior designers, lawyers, school teachers, corporate executives, and many other careers. Yoga really brings people together.
3. Mindfulness off the mat
Practices learned in yoga can also be taken off the mat and into daily life. As previously mentioned, one aspect of yoga is keeping a steady breath (inhaling and exhaling to a count of four) while putting the body under stress. However, when facing what you typically think of as stress – deadlines, meetings – adopting this breath can help to keep the mind calm to handle these situations.
Additionally, setting an intention at the beginning of your day, as you would in the asana or meditation practice, you can help create a single-pointed focus in which all of your actions stem from. In turn, this allows you to be more mindful in your actions throughout the day.
The asana practice can be taken off the mat, too! Through the asana practice, one can become more mindful of muscle engagement and where their body is in space. For me, when I am sitting at my computer, I always think “grow tall through the spine, and bring your navel in and up” to prevent slouching.
4. New challenges
Adding yoga into your routine is great because it can be something new to try! Challenging your body in a new way by practicing yoga can lead to increased flexibility, range of motion and balance!3,4 Remember, we don’t grow in our comfort zones!
How do you start?
Start yoga the same way you first approached running – slow and steady. There is no need to dive straight into a power flow class. Begin with foundational postures, learn the alignment, and then advance forward. This will help to prevent injury and over-exertion if yoga is new to you.
Another recommendation is not to let your thoughts hold you back. As a yoga teacher, I often hear reasons like “I can’t touch my toes” keeping students away from the yoga practice. I want to remind you that when I started my yoga journey, I couldn’t touch my toes either. It’s not so much about what the pose looks like, rather it’s about how the pose feels in your body. Just as with running, yoga is a practice.
One way you can start is by incorporating yoga into your running routine is using the postures and practice below and trying it out on the days you are not running – due to the low impact movements, yoga can be a form of active recovery. Once you become familiar with some of the postures listed below, hop into a yoga class and see what you think!
How to incorporate yoga into your running routine:
To incorporate yoga into your running warm-up or cool-down routine, follow three simple steps:
- Pick 2-3 specific poses, or muscle groups you want to focus on.
- Follow the instructions on pose alignment.
- Hold poses for 30 seconds and repeat on the opposite side.
Important tips to remember:
- Bend your knees as much as you need in any forward fold positions to create a long spine and release your hands to the mat (think poses like standing forward fold, downward facing dog, seated forward fold).
- Always focus on elongating the low spine in all of the postures, even if that makes you come out of the posture a bit.
- Don’t worry about what you look like in the pose, instead focus on how you feel. If you ever find yourself in pain, come out of the pose immediately.
What equipment do you need?
Disclosure: This section contains Amazon affiliate links. As an affiliate, the site earns a commission on qualifying purchases.
The one piece of equipment I would recommend to start your yoga journey is a yoga mat. I recommend a mat that is non-slip to prevent any injuries, especially if you are doing weight-bearing postures on the hands. You may find some cost-effective yoga mats online, however if you’re considering yoga as a new practice to partake in, I suggest investing in a high quality mat. Two that I have used and love include:
If it is in your budget, I would recommend what I like to call the “Yoga Starter Pack.” This “Yoga Starter Pack” would include:
- Yoga mat (see above)
- A yoga strap (Recommendation: Infinity Strap, Manduka Unfold Yoga Strap)
- 2 blocks (Recommendation: Manduka Recycled Foam Yoga Blocks)
These three props allow you to practice a wide variety of postures, either by making poses more accessible to your body, or by advancing your practice. You may use large books (with a similar shape to blocks) as block substitutes, as well as a towel, dog leash, or tie as a strap substitute. It is important to note that these substitutes are not made for the yoga practice, and use of these substitute props would be at your own risk.
Yoga poses for runners
The muscles often used and fatigued in running include the feet, ankles, calves, hamstrings, quadriceps, glutes and hip muscles.5 It is through the activation of these muscles at different points that allow for variations in stride frequency and stride length.5 Below are some yoga poses that strengthen and stretch these muscles!
Pose 1: Downward facing dog
(Sanskrit: Adho Mukha Svanasana)
How to do the pose:
- Start in tabletop position – your knees are directly under your hips and your wrists are directly under your shoulders.
- Spread your fingers wide, and press into the space between your pointer finger and your thumb.
- Walk your hands about a hands-width distance forward.
- Tuck your toes.
- Press into your hands and toe as you begin to lengthen the spine and legs, creating an upside “V” shape with the body. Know that you can bend your knees as much as you need here to keep a long spine.
- From here, reach your seat toward the ceiling, and your chest back towards the legs.
- Ground down into your hands. Keeping your hands where they are, begin to internally rotate your triceps (outer arm) in towards your ears. Push the floor away.
- Bring your navel in and up.
- Gaze is back towards the thighs.
- Hold this pose for 15-30 seconds.
Muscles targeted:
- Hamstrings (stretched)
- Ankles (stretched)
- Arms (strengthened)
- Shoulders (strengthened)
Pose 2: Yoga push-up
(Sanskrit: Chaturanga Dandasana)
How to do the pose:
- From downward facing down, float forward to plank pose, so that shoulders stack over wrists, heels stack over toes, and hips and shoulders are in the same plane.
- Engage the core by bringing the navel to the spine. Engage the quadriceps by lifting the knee caps up.
- Rock your body forward of your wrists and begin to bend at the elbows, with the elbows hugging in towards the torso.
- Lower down, only bending the elbows until they reach 90 degrees.
- Hold for 30 seconds and release by lowering the body to the mat, or bending the knees and coming back to table top.
Muscles targeted:
- Arms (strengthened)
- Shoulders (strengthened)
- Core (strengthened)
- Quadriceps (strengthened)
Pose 3: Low lunge
(Sanskrit: Anjenayasana)
How to do the pose:
- Start in tabletop position
- Inhale reach your right foot back behind you.
- Make sure your right heel is in line with your hips, and both hip points are facing the mat.
- On your exhale, bring your right knee to nose, and plant your right foot in between your hands [Option to keep both knees in a 90 degree angle, or to work that back knee back]
- From there, bring your attention to the front knee, making sure the knee stacks directly over or slightly behind the ankle
- Next, bring your hands to your front thigh for stability, and then lift your arms to frame your face.
- Engage the left glute and press the top of the left foot into the mat. Hold for 30 seconds.
- Repeat on the left side
Muscles targeted:
- Hip Flexors (stretched)
- Psoas (stretched)
- Quadriceps (strengthened)
- Hamstrings (strengthened)
Pose 4: Half Split
(Sanskrit: Arda Hanumanasana)
How to do the pose:
- From low lunge, place your hands down to frame your feet
- Begin to straighten your front leg and bending into the back knee [it’s ok if your front leg doesn’t straighten completely]
- From there, inhale to lengthen the spine and bring the navel up and in. Exhale to fold a little deeper. [If your spine does not remain long as you fold, place your hands on blocks to bring the floor closer to you]
- Press the front heel into the mat and flex your feet
- Isometrically drag your heel towards your body to engage the quadriceps, which releases the hamstrings
- If your right leg is forward, work your right hip back and your left hip forward to square the pelvis. If your left leg is forward, work your left hip back and right hip forward.
- Keeping the engagement, option here to wiggle your hips side to side to get into all 3 hamstring muscles
Muscles targeted:
- Hamstrings (stretched)
- Calves (stretched)
- Low back (stretched)
Pose 5: Standing Figure Four
(Sanskrit: Eka Pada Utkatasana)
How to do the pose:
- Start standing with your feet hip width distance apart.
- Ground down into your left foot as you lift your right foot in front of you, bending the knee at 90 degrees.
- From there externally rotate the right leg and place the right ankle on top of the left knee.
- Begin to sink the seat back, as if you’re about to sit in a chair.
- Bring your hands to heart center, and hold the pose for 15-30 seconds.
- Release the pose the same way you got in, and switch sides
Muscles targeted:
- Glutes (stretched and strengthened)
- Outer hips (stretched)
- Hamstrings (strengthened)
- Quadriceps (strengthened)
- Ankles (strengthened)
Pose 6: Thunderbolt with tucked toes
(Sanskrit: Vajrasana)
How to do the pose:
- Begin by sitting on your heels
- Lift your seat to tuck your toes
- Place your seat back down on your heels
- Hold for 30 seconds
Muscles targeted:
- Feet (stretched)
- Quadriceps (stretched)
Pose 7: Updog
(Sanskrit: Urdhva Mukha Svanasana)
How to do the pose:
- Begin laying prone on the mat.
- Place the heel of your hands in line with your low ribs
- Press into the hands and tops of the feet as you lift your hip, and legs off the ground.
- Engage the quadriceps by lifting your knee caps up, and ever so slightly bring the navel to spine to avoid hinging in the low back.
- Press out of the hands to avoid sinking into the shoulders.
- Keep the head and neck neutral, gaze is down the nose.
NOTE:
- For a different variation, drop the pelvis and legs onto the mat, keep the heel of your hands at your lowest ribs, and press into the hands lifting only the chest.
- Keep your arms bent in this variation.
Muscles targeted:
- Quadriceps (strengthened)
- Front body (stretched)
- Hips (stretched)
- Arms & shoulders (strengthened)
Pose 8: Cobbler’s Pose or Butterfly Pose
(Sanskrit: Baddha Konasana)
How to do the pose:
- Start in a seated position with your legs long in front of you.
- From there, bend at the knees bringing your feet to the mat, and knees pointed toward the ceiling.
- Next, bring the soles of your feet to touch, and bring your knees wide.
- Engage through the glutes to facilitate the stretch.
- Bring your navel in and up.
- Option to stay here, or option to begin to fold forward, making sure your low spine is long.
- Hold for 30 seconds.
Muscles targeted:
- Inner thighs (stretched)
- Hips (stretched)
- Glutes (strengthened)
Pose 9: Pyramid Pose
(Sanskrit: Parsvottanasana)
How to do the pose:
- Stand at the top of your mat with your feet shoulder width apart.
- Step your left foot back about 1.5 feet, and turn your heel in and toes out so your foot is at 45 degrees.
- Bring your right hip back in space, and left hip forward to square the pelvis.
- From there, bring your hands to your hips and begin to fold forward from the hips.
- Release your hands down to the mat, or blocks, once your cannot fold any deeper.
- Release your head and neck, rounding slightly in the upper back.
- Hold for 30 seconds, and release the same way you got into the pose.
- Repeat on the opposite side.
Muscles targeted:
- Hamstrings (stretched)
- Low back (stretched)
Pose 10: Warrior 2
(Sanskrit: Virabhadrasana 2)
How to do the pose:
- Begin standing, facing the long edge of your mat.
- Reach your arms out to the sides.
- Widen your feet so that your ankles and writs are in line with one another. Release your arms
- From here, turn your right toes to face the front, short-edge of the mat. The back left foot remains parallel to the back of the mat. Your front heel should be in line with the back, inner arch of the back foot.
- Gaze down at the front, right leg and make sure the knee stacks directly on top of or slightly behind the ankle. Make sure the front knee tracks over the 2nd or 3rd toe.
- Keep your feet where they are and isometrically (or energetically) drag your feet together to engage the inner thighs.
- Stack your shoulders over your hips.
- Keep your navel in and up and low ribs tucked down.
- Reach your arms out so they are parallel with both legs.
- Gaze over the front, middle finger.
- Hold for 30 seconds and switch sides.
Muscles targeted:
- Hips (stretched)
- Inner thighs (strengthened and stretched)
- Core (strengthened)
- Quadriceps (strengthened)
- Hamstrings (strengthened)
- Arms (strengthened)
Mini yoga practice video
If you want to put yoga into practice, but need some visual guidance, definitely check out this yoga for runners video! You’ll find a 35 minute yoga class that will help to stretch and strengthen muscles. It’s perfect to do anytime at home!
I hope this post was helpful, and encourages you to consider making yoga a part of your routine. Enjoy!
About the Author:
Lexi Orlan is a 200-hour Registered Yoga Teacher, Registered Dietitian and soon-to-be graduate of Teachers College with a Masters in Nutrition Education. For more yoga content, you can check out her Instagram @yogilex_.
References:
- Gaiswinkler L, Unterrainer HF. The relationship between yoga involvement, mindfulness and psychological well-being. Complementary Therapies in Medicine. 2016;26:123-127. doi:10.1016/j.ctim.2016.03.011
- Ross A, Friedmann E, Bevans M, Thomas S. Frequency of Yoga Practice Predicts Health: Results of a National Survey of Yoga Practitioners. Evidence-Based Complementary and Alternative Medicine. 2012;2012:1-10. doi:10.1155/2012/983258
- Page P. Current Concepts in Muscle Stretching For Exercise and Rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/. Accessed May 14, 2020.
- Polsgrove M, Eggleston B, Lockyer R. Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. International Journal of Yoga. 2016;9(1):27-34. doi:10.4103/0973-6131.171710
- Dorn TW, Schache AG, Pandy MG. Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance. Journal of Experimental Biology. 2012;215(11):1944-1956. doi:10.1242/jeb.075051
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