Yoga For Runners

Yoga is perfect for runners. Recovery, prevention and posture

Running is of course one of the best ways of getting and staying fit, but it can be tough on your body, especially your joints. One way to offset this is by taking up yoga. Not only can it counteract some of the stresses from running but it can also increase your flexibility and your posture. Here we'll explore how to get the most from yoga, the best type of yoga and how it can improve your recovery from your runs.

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What is yoga?

Yoga is a Sanskrit word translated as “yoke” or “union.” The aim of yoga is the creation of a union of the soul, the body and the mind. It has become a phenomenon over the last several decades, all over the world. It originated in the East and has developed into a modern lifestyle essential for many. People from all walks of life can practise and benefit from yoga and it costs little to get started.

Devotees often reference feelings of relaxation and calm and physical benefits such as improved strength and flexibility. There are many different forms of yoga and some are better for runners than others. Given that you're likely to have limited time and this is a additional session that you'll need to commit to on top of running we've highlighted the options here:

What type of yoga is best for runners?

Many types of yoga can benefit runners, but my preference is yoga that focuses on the major running muscles: the hips, glutes, hamstrings, and hip flexors. These generate most of the power in your running and need most support.

The four best options for runners are Vinyasa yoga, Ashtanga Yoga Power yoga and Hatha yoga.

• Vinyasa Yoga

Also known as flow yoga, Vinyasa is a sequence of poses seamlessly joined together to create a programme that begins with the first pose and finishes with the last one. It needs to be carefully choreographed as each move is synched to the practitioner's breathing. There are no breaks between each pose. It corporates power and Ashtanga yoga but is very different to Hatha yoga, where there are breaks between poses.

• Ashtanga Yoga

In a Ashtanga yoga session each pose is done in the same sequence. There is no variation from the order, so wherever you do the class it will be the same, irrespective of venue or instructor. It is a quality workout and depending on fitness levels it can be intense. The focus is very much on a combination of poses, breath and meditation.

Yoga classes are great for social interaction and supervision

• Power Yoga

Power yoga classes differ from Ashtanga as they allow for much more individualization from the instructor. There isn't the sequence structure that's required in Ashtanga. Whoever is managing the session has the flexibility to teach any poses in any order, so potentially every class can be different. It is very much focused on strength and flexibility which is what makes it so good for runners. Often considered by purists as not being as technical as other forms of yoga it has introduced the discipline to many who would never have considered it an option.

• Hatha Yoga

This is a much slower form of yoga and one that is focused on the development of mental well being, relaxation and building core strength. It is much more about controlled breathing with poses held for several breaths, before the next. Poses are not taught in specific sequences and time per pose will differ in different sessions. It's one of the common forms of yoga, and there are many, many different types of poses.

What gear do you need?

There are literally no financial barriers to entry for runners wanting to get into yoga. There's no specialist equipment needed and your running gear is perfect for classes or at home. If you're a member of a gym your gym membership will more than cover the classes, which is the best way to get started. The gym may provide mats, but if they don't then you'll need to invest in one of these and they are very low cost. Some are more expensive than others, but don't spend too much until you've decided this really is for you.

If you do take yoga a bit further you might need a block and strap. A block can help you with deeper poses by adding stability and support when you’re not quite ready for a more advanced pose. A strap works in a similar way, by extending your reach to hit more difficult poses. They aren't essential, but may be of benefit as you progress.

Yoga mats are cheap to buy and last forever

What are the benefits of yoga to runners

Yoga is a great way to help reduce the impact of running on your body. There are both physical and mental benefits that make any time spent well worth the effort.

• Yoga increases flexibility which helps you improve form as well as strengthen muscles so they don't take such a beating during training runs.

• Yoga helps prevent injury while increasing stability throughout your entire leg area and strengthening core muscles. It can help prevent overuse injuries like runner's knee and IT band syndrome, two of the most common and two that can result in no running for a considerable amount of time.

• Yoga is low impact, meaning there's less pressure on your joints. The majority of yoga poses will help open up tight muscles without putting too much strain on them.

• Yoga is a great way to lower stress and it helps to give mental focus.

Summary

If you have time for a session or two a week yoga can be a real positive as part of your training plan. However, remember that one of the four principles of training is specificity. This means if you must focus on your running so if you have really limited time it's not something you should worry about. However if you do have time and plan to have a certain number of gym sessions a week, on top of your running, then make one of them a yoga. Alternatively try it at home. Netflix and some yoga is better than Netflix alone.

Prevention of injuries is really important to all runners and if you can get some strength and flexibility benefits then it's very much worth it.