Yoga for runners
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Which type of yoga lessons are good for marathon runners?
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Manas Ranjan Behera Great question…
Yoga can be incredibly beneficial for marathon runners, helping with flexibility, strength, balance, breathing efficiency, and recovery. Here are a few types of yoga lessons that are particularly good for marathon runners:
Hatha Yoga: This is a great starting point as it typically involves holding poses for a few breaths, allowing runners to focus on stretching and alignment. It’s generally slower-paced, which can be beneficial for tight muscles.
Vinyasa Yoga (Flow Yoga): Vinyasa links breath with movement, creating a flowing sequence of poses. This can help improve cardiovascular fitness, build strength, and increase flexibility dynamically. Runners might prefer a slower-paced Vinyasa class to ensure proper form and avoid overexertion, especially during peak training.
Yin Yoga: This style involves holding passive poses for longer periods (typically 3-5 minutes or more). Yin yoga targets the deep connective tissues, like ligaments and fascia, which can become very tight in runners. It’s excellent for increasing flexibility and promoting relaxation. This is particularly good for rest and recovery days.
Restorative Yoga: As the name suggests, this type of yoga focuses on deep relaxation and rejuvenation. It uses props like bolsters, blankets, and blocks to support the body in comfortable poses, allowing for complete release of tension. Restorative yoga is ideal for recovery, reducing stress, and calming the nervous system, all crucial for marathon runners.
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annelise piers What do runners need to focus on or practice in their yoga sessions to help them get better at running?
I love these questions, Ani.
Again I’d look at both yin and yang to give runners both, the bounce in their step and recovery. So while the yang practice will focus on stability and strengthening the core and other muscles, in yin, I’d focus on nourishing and strengthening the feet, ankles, knees, quads and hips, primarily.
Yin also nudges the nervous system into stress and digest, so needed after the rush of the sport.
There are a few nifty hacks too like Peppermint essential oil to boost energy and performance, open the lungs to improve capacity AND the acu point ST36 to give you that extra push (especially on those long marathons)
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I have thinking of getting back to running again… what are some pre-running and post-running stretches that I should be incorporating annelise piers
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Pre-run, I’d do more dynamic stretching, Ani … warming up the body adn gently stretching the calves, loosening joints etc … not yin. I could do yin the days before to build more flexibility and strength in the joints but not before the run.
So for a yin practice I’d do the yin toe squat and ankle stretch, half shoelace for the calves/hams, a hip opener like butterfly and an internal rotation like reclining saddle or half saddle. A reclining twist and thread the needle for the shoulders.This is just a small pick from the 24+ poses we have.
Post run, if the muscles are still warm, again I wouldn’t do static yin stretches, but gentle ‘yang’ ones for a couple of breaths.
The yin sequence above can help for recovery the day after the run as well.
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annelise piers thank you for sharing this
