Yoga for runners

In the run-up for the Trees for Cities' 5km London Tree-Athon event,
Inna Costantini looks at the multi-fold benefits of practising yoga for
runners.

Yoga and running can be hugely beneficial as combined activities.

Yoga, if practised safely, may help alleviate some strains caused by high impact sports such as running and possibly also enhance performance.

Practised side-by-side, yoga and running have a double effect. Whether one chooses one discipline over the other as their main focus, both practices feed off each other - mentally and physically.

On a physical level, yoga opens the body, releasing muscle tensions and stresses, whereas on a more subtle level, it helps relax the mind and attain a deeper level of consciousness, thus enabling you to go further.

Running on the other hand, is a great way of warming up the body but also ‘switching off' - through physical exercise, tensions can be released and the mind eventually quietens.

Laura Denham-Jones, marathon runner and yoga teacher, highlights the fact that 'like most aerobic activities, running involves sustained, repetitive motion using the large mobiliser muscles in a limited range of motion.

Yoga can help strengthen deep postural muscles in the core and back for better running form. At the same time the postures release tension and lactic acid from overworked areas by moving in all dimensions through twists, forwards bends and side bends.'

Here are some key benefits brought by combining running and yoga:

• Strength and flexibility: although running can add extra pressure on the joints, those who do enjoy it will find that stretching properly helps them go further whilst helping prevent injuries. Through yoga one may enjoy an increased flexibility in all leg muscles and those attached to pelvis.

• Breathing - yoga teaches breath awareness, and breathing properly is a key part of an efficient, pleasurable and healthy run

• Balance - both help develop core strength and postural awareness, hence helping with posture.

• Resistance - the cardiovascular aspect of a run may help build stamina and endurance within a yoga practice.

• Mental focus - yoga helps to be centred, and long distance running requires mental (as well as physical) focus and discipline.

• Stress relief: both have been proven to relieve stress and tensions.

The importance of stretching to runners
The purpose of stretching primarily reflects the most physical side of yoga - the asanas, which are the most obvious and visual aspects of yoga. Stretching affects different muscles in the body and the purpose of yoga is to create strength where you need it and release tension where you don't.

This physical side of yoga can be applied across disciplines, whether it is running, cycling or even gardening!

The difference with yoga however, is that it also works on deeper, subtler levels, and when practised over a sustained amount of time, it may affect the students' capacity to be still and mentally peaceful.

If yoga is used solely for the purpose of enhancing running performance and stretching out muscles, then stretch before and after exercise, but always when the muscles are warmed up, otherwise this could potentially be counter-productive.

There is a risk of injuring unprepared muscles: 'cold' muscular tissues are more prone to being strained.

If however, you are looking at practising yoga as an added discipline (and more as a long term commitment, combined with other aerobic activities for instance) then the sequence proposed here can be practiced anytime, and modified according to how your body feels.

Pointers

Areas to focus on are the hamstrings, ankles, calves and thighs and to combine lower body strength and flexibility.

Also focus on strengthening muscles around knee joint as well as lengthening
the back of the legs.

So for instance, in Trikonasana (triangle pose), instead of ‘hanging out' in the stretch, make it an active stretch by engaging the thigh muscles and lifting the kneecap up, ensuring the knee remains ‘protected' and the muscles around that joint are being strengthened rather than overstretched.

The same goes in seemingly ‘easy' or passive postures like Dandasana (staff) pose - always try to remember to slightly lift the kneecaps up and engage the
quadriceps.

A yoga sequence for runners

This general sequence focuses on areas most frequently put under pressure,
especially for those fairly new to running.   The focus is to strengthen and lengthen. 

If done on its own, the sequence may be best to begin with a few rounds of sun salutations to warm up the body and avoid any kind of strain. Alternatively, these poses may be held for a longer period of time after running, for deeper stretching.

Warm ups: 5 to 10 rounds of sun salutes. Focus on your breath n the sun salutes - they act as a warm up and will set your breathing pattern throughout the practice.

Trikonasana - opens the hips, hamstrings and chest. Make sure the kneecap is slightly lifted and thigh stays engaged as this protects the knee - by ensuring you're not just ‘hanging' out of the knee joint)

Warrior 1 and 2 - for lower body strength. Focus on alignment: the heels in line and the knee should stay at a 90 degree angle. Try holding Warrior I for longer, with the variation of having the back heel off the floor - stretching into the qudricep muscle and breathing into any tightness.

Tree pose - focus on balance, focus and core strength. 

Janu Sirsana A - area of concentration for opening is hips and hamstrings.

Pashimottanasana/ Forward Bend - focus on back of legs and spine Try to internally rotate the thighs - this will naturally encourage/remind you to engage the quadriceps and keep the hip, knee and ankle in line.

Baddha Konasana - hip joints, ankles and inner thighs

Danurasana (Bow) and Bridge - back, chest and psoas muscle are opened. Keep the feet parallel, thigh muscles engaged as if you were squeezing a ball. It can be useful to try with a block or blanket to get that feeling of squeezing in. By engaging the quadriceps, this ensures you are not overworking the lower back.

Finish with a savasana - final relaxation. This pose is equally important as others, for it provides your body with some much needed rest and prepares you mentally for what you have planned next. Making sure your body is rested and calm.

Cautions: Be mindful of knees - running can put strain on the knees, and yoga, when not practiced with safe alignment and care, could potentially increase pressure on the knee joints, rather than alleviate tensions.

The author, Inna Costantini is a yoga teacher based in London and Goa, and also spends some time working for the environmental charity Trees for Cities. Join her for a 5k run around Battersea Park on Saturday 19th September and help raise funds for Trees for Cities. Visit www.tree-athlon.org for further information.

Laura Denham Jones is a yoga and running expert. She teaches in London and created the website www.yogaforrunners.co.uk