Four simple yoga moves to complement running

Adding simple yoga poses can help runners increase their strength, reduce stress, reduce the risk of injury, and improve performance.

Many runners are increasing their training volume at the start of 2024 to prepare for new races and goals. Running can energize the body and mind, strengthen joints and improve fitness, but it can also leave some muscles sore and even cause injury. So practicing yoga is the perfect antidote to the high-impact nature of running, providing a gentle mental break from a busy lifestyle.

Despite the obvious benefits, stepping onto a yoga mat for the first time can be daunting. The plethora of unfamiliar poses and seemingly effortless twists from seasoned yoga instructors can leave many runners feeling like fish out of water.

From there, Canadian Running Magazine experts suggest four accessible yoga exercises for runners that can improve running performance.

Mountain Pose (Tadasana)

This pose helps runners improve their posture and balance, while strengthening their legs, ankles, and core muscles, which are located in the center of the body (including the entire midsection of the body).

Incorporating this pose into your routine can enhance your proprioception (your instinctive sense of where the ground is when you take a step) while running and help promote efficient, mindful movement.

Start by standing up straight with your feet together and your weight evenly distributed. Squeeze your thighs, lift your chest, and roll your shoulders back and forth.

Bring your arms along your body, palms facing forward. Feel the energy grounding through your feet and breathe deeply. Hold for 30 seconds to a minute, relax and shake your arms and legs.

Warrior Pose 2 (Virabhadrasana 2)

This pose builds strength in the legs and hips, improving stability and endurance for the runner. It also opens the chest and stretches the groin muscles, relieving tension that builds up during running.

Start in mountain pose. Step one foot back, keeping your front knee directly above your ankle.

Warrior 2 pose for runners — Warrior Pose 2.

Open your hips and shoulders to one side, reaching your arms parallel to the floor. Look over your front hand, landing on the outside edge of your back foot. Reach your hands out to your fingertips and take a deep, full breath, counting to 10 to start.

Downward Facing Dog Pose (Adho Mukha Svanasana)

This pose stretches and strengthens the entire body, especially the calves, hamstrings, and Achilles tendons. It also opens the shoulders and lengthens the spine, providing relief to runners who experience a lot of tension and discomfort.

Start on your hands and knees on the mat, with your wrists under your shoulders and your knees under your hips. Press your hips toward the ceiling and straighten your legs, keeping your knees slightly bent if necessary.

Press your palms into the mat and let your head hang freely between your arms. To intensify this move, press your heels into the mat, then lift your toes up—try alternately lifting one heel while pressing the other down (sometimes called “walking the dog”). Hold for 10 seconds and release, returning to the mat.

Pigeon Pose (Eka Pada Rajakapotasana)

This is the perfect stretch for runners with tight hips, releasing tension in the hip flexors and helping to prevent common problems like iliotibial band syndrome.

Regular practice will increase flexibility while reducing the risk of injury associated with tight hips. Pigeon pose can be challenging, so take your time and don't force it.

Starting from a seated position at a table, bring one knee forward toward the wrist, with the other leg extended behind you.

Lower your hips toward the mat, feeling a deep stretch in your hip flexors and glutes. Keep your front foot bent to protect your knee. Stand straight here, or to go deeper, gently lower your chest down and toward your front foot and the mat. Let your head hang heavy or prop it up with a yoga block, stack of books, or some cushions. Hold for 30 seconds to a minute to start, and gradually relax into this pose for a few minutes at a time.

Hong Duy

Source link