Contributor: Geeta Tiwari
If you're a runner, you know the thrill of setting a new personal best—running faster or farther than you ever have before. Running is a high-impact sport and runners are prone to injury due to muscle imbalances, tight quads and calves, and a lack of flexibility. The solution isn't necessarily to do less running, but rather to do things a bit differently. Integrating yoga into your running routine requires a little planning, but it may just be the key to staying injury-free.
Yoga can help you effectively cross-train and stay active on your recovery days. It reduces your risk of injury by increasing your mobility and strength. For example, yoga strengthens the upper body through moves like Downward-Facing Dog (Adho Mukha Svanasana) and Chaturanga. Additionally, yoga teaches you to maintain steady, even breaths, as the practice is centered around breath control.
Here are some of the asanas that are tailored to address runners’ tight areas and strengthen their weak spots.
1. Downward-Facing Dog Pose: This posture gives your hamstrings and calves a good stretch while also strengthening your arms and abdominal muscles.
2. Pigeon Pose (Eka Pada Rajakapotasana): It’s a pose that all runners should have in their arsenal of moves: Pigeon Pose. As the ultimate hip-opening exercise, this posture also stretches your groin, back.
3. Child’s Pose (Balasana): This pose provides a gentle stretch for your groin, inner thighs, hips, and back.
4. Deep Squat (Malasana): This posture opens up your hips and stretches the groin.
5. Reclining Pigeon Pose (Supta Kapotasana): This Pigeon Pose variation gives your glutes a deep stretch
6. Viparita Karani: This helps relieving tension in legs, feet, and back; stretches hamstrings and glutes.
The improvement in flexibility and balance from regular yoga practice can help you lengthen your stride and develop a more even gait when running. However, it's important to note that too much flexibility and too little strength can place undue stress on your muscles, potentially leading to injury. To prevent this, balance your running workouts with both yoga and strength training. Practicing yoga two to three days a week is ideal.
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Geeta Tiwari is a runner, a certified yoga instructor by profession from Himalayan Garhwal University, Uttarakhand, India and an engineering graduate. She conducts personal online yoga classes and believes in the healing power of yoga. She loves yoga for giving her body freedom and thinks that the lifestyle is what makes it last. For her, yoga is not about the destination; it’s the journey. Let yoga be your guide towards finding inner calm, building strength, and improving health.
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