Yoga, with its emphasis on slow, controlled movements, deep breathing, and muscle relaxation would seem to be an odd inclusion to your runner’s cross training schedule. But these two forms of exercise are far more complementary than they appear.
Similarities Between Jogging and Yoga
Although the similarities between jogging and yoga aren’t apparent to onlookers, many runners see (and experience) the subtle combinations of joy. Both running and yoga, they say, need practice, flexibility, attention, discipline, and breathing techniques. These similarities make running yoga poses an obvious, albeit unusual, alternative for a runner’s cross training program.
But yoga does more than just provide runners with added variety to their own training programs; really, there is evidence that the running operation of these sportsmen improves. This shields the body from harm and is not impossible, say specialists, through yoga’s power to balance the body, which prepares the athlete for the rigors of running.
Yoga Does a Runner’s Body Good
About 1,000 times will hit the ground, while running one mile, say well-being writers Baron Baptiste and Kathleen Finn Mendola. Additionally, with each step that is running, legs the feet, and hips will consume a few times the runner’s weight. This can, and does, lead to pain, stiffness, and injury for many runners.
But these physical reactions that are negative aren’t the inevitable result of running. Rather, say Baptiste and Mendola, injuries and such pain occur because the body is thrown by of running the high impact nature out of equilibrium. But yoga is beneficial because it realigns the body and position. Indeed, yoga is employed as a therapeutic tool to counteract the damage resulting from musculature imbalances that often begin by muscle tightening/shortening and end with injury.
When runners give most of their training time to jogging, say specialists, their muscles tend to tighten and shorten because of the persistent, high-impact nature of this sport. When this occurs, the body tries to compensate for this particular imbalance by shifting the pressure to joints and other muscles. This can result in pain and often results in injury.
Also, because every element of the body is interconnected, an imbalance in one component (as occurs with muscle and tightness) can cause pain and harm in a different section of the body. For example, a standard running injury is shin splints, while running, which results via an irregular distribution of weight in the legs.
The practice of yoga, with its focus on loosening and elongating the muscles, efficiently minimizes these types of injuries.
Yoga for Runners: Exercises to Improve Running Operation
To help the muscles to rebound, experts urges that the runner spend 15 to 20 minutes, immediately following a run, performing these exercises. They should also be incorporated included in a combination training schedule to improve running operation.
- Stand directly, facing a wall which is an arm’s length from the body. Feet ought to be approximately the width of the shoulders.
- Crouch forward from the hips, touching the wall.
- Walk the legs backwards, until the arms are fully extended, spine entirely parallel to the floor.
- Slowly push back and feel the stretch in the hips along with the legs.
- Pull the abdomen in and relax those muscles.
- Hold this pose and feel the stretch and lower back.
- Take five to ten slow, deep breaths and stand upright.
- Stand straight with feet shoulder width apart. Bring the arms on the other side of the back and clasp the forearms or the elbows.
- Step the right foot (about two to three feet) and turn the foot 60 degrees inward for equilibrium. (The left leg should remain in its initial location.)
- Slowly bend forward from the waist as far as you can, constantly keeping the legs and also the spine straight
- Hold this pose for 5 to 10 breaths. (You should feel the stretch and thighs).
- Release and slowly return to initial location.
- Duplicate together with the left leg.
Wide Leg Bend
- Stand directly.
- Step your right leg out are approximately 4 feet apart with feet parallel.
- Turn toes inward slightly and place the hands on the hips.
- Slowly contract abdominal muscles.
- Slowly bend forward, keeping your legs straight, until your hands touch the ground.
- Shove your body weight into your palms or your fingertips
- You ought to feel the stretch in your hamstrings, calves, ankles, thighs, and Achilles tendons (to name just some of the running muscles positively influenced by this pose.)
- Hold this pose for five to ten slow breaths.
- Release the pose and slowly stand erect.
Although yoga and jogging were once regarded as being at opposite ends of the sports or exercise spectrum, many runners are currently joining the two and discovering they are, really, complementary physical disciplines. Also, yoga is spawning a fresh breed of runners who are reaping the cross- training benefits of adding yoga to their training programs.