Did you know Yoga & Running Compliment Each Other?

acchevalier5
Aug 3, 2021
5 min read

Updated: Jan 13

You know the saying "opposites attract", then you might not at first think these two are an example - but, they are a perfect example!

Ok so the soft-flowing, calming, mind-in-harmony movement of Yoga's stretching and strengthening contrasts with the high impact, repetitive, heart-pumping endurance and consistency of Running may sound like an 'odd couple' - but Yoga for Cross-Training is the perfect choice to overcome the strength and flexibility issues arising from pavement-pounded stressed muscles, ligaments, joints, and tendons. So, in fact, the two compliment each other perfectly.

Yoga is the yin to Running's yang, complimenting the other's benefits: Yoga's flexibility for specific muscle-groups and improvements to balance and Running's leg-strengthening, agility, and endurance- building through cardio workouts.

According to a Runner's World survey, 73% of runners don't practice yoga! So it seems that runners need a bit of convincing to add it to their routine and reap the benefits!

If Running is your primary workout, you may be experiencing tight muscles and restricted flexibility which makes you more vulnerable to muscle, joint and bone injuries from the stress imposed upon them.

Although runners generally are disciplined and able to handle the physical stress while running, imbalances are often difficult to overcome - such as muscles shortening from running itself or from an otherwise sedentary lifestyle. So Yoga helps flex and strengthen muscles and ligaments through controlled stretching - resulting in less risks of wear and tear or strains.

Flexibility

Improved flexibility is one of the main reason runners begin yoga practice. Why? Because Yoga stretches tight muscles and increases the range of motion in the joints.

Weak muscles are usually tight muscles that don't move through the healthy range of motion needed to be fully functional; they cannot contract when needed, or relax and lengthen when needed for that optimum functionality. And because flexibility reduces stiffness, aches, and pains, you have greater ease of movement.

Strengthening

While runners develop strong legs for running, holding a balancing pose causes their legs to become jelly. Why? Because running involves only the lower body and moving in one plane (saggittali i.e. forward and backward). In a properly-aligned yoga pose, all the muscles are

used in various planes.

Additional Yoga benefits to Runners

Apart from those mentioned above working the major muscles used in running, yoga also works other muscles and minor muscle groups that we tend to forget which are just as important for enhancing blood-flow to the joints and realigning the body to improve overall balance and proprioception that can boost performance.

How to combine Mind, Body, and Breath:

Basically, Yoga teaches you to listen to your body. But, you might say, runners also know their body and how it works and we respond to the signals our body sends. Ha! But after a run, we runners experience that "great high", the endorphins kicking in, which can sometimes cover up any injury that may have arisen.

So Yoga teaches intuition, to know when to stop or pull back, and the endurance and strength-developing of running actually allows us to go longer and deeper into Yoga.

If Runners train body and mind, why not breath too?

Focusing on Breathwork can help us breath more efficiently, maintain pace and calm the nerves before a race. The breathing techniques of Yoga can optimise lung capacity, enabling us to run in comfort, keep calm and focus mentally while keeping the body relaxed as we run.

"Running is a moving meditation" (so I've heard it said.)

And it's true it can be very meditative for some athletes, because running is a repetitive activity.

Have you ever had those moments on a run when your best thinking is done? A moment of mental clarity, just like in Yoga? Well, the benefits of combining both is that we get a better range of motion, strength, endurance, flexibility and mental clarity.

What's the best way to combine Yoga and Running?

The best way to practise yoga is on non-running days as a cross-training activity. However, if that is not possible - or you are running every day - when practising yoga on a run day, be sure to run first if your yoga routine is longer than 30 minutes. And no vigorous yoga if you are planning speed work or a long run! Also, give the body time to rest between both activities.

As for me, I practise yoga first thing in the morning and have done ever since my mum introduced me to it. And when I started running in High School, I saw how yoga helped keep me injury-free and boosted my performance. Now 40+ years on, I still combine the two.

What kind of yoga to practise with such a variety of options?

These are the ones I teach in my Yoga-for-Runners classes:

Yin/Yang - a balance of Yin yoga that is slow-paced and Yang which is more dynamic with standing postures building strength, stamina and flexibility.
Hatha - a slow-paced flow with stretching and strengthening movements, combined with awareness of the breath that helps to calm the mind and body and enables you to move deeper into the stretches.
Yin - a restorative yoga, the balance to the Yang of running, being slower and restful, in which you are able to relax the tissues and therefore release deeper-set tension. Poses are held longer typically 3-5 minutes targeting and releasing connective tissue and fascia, unattainable in regular stretching.

How often should you practise?

I recommend 2-3 sessions per week, 1 hour per class. Whether you want to move your body or a gentle flow, just remember you wouldn't want to do Power Yoga on a high-intensity run week!

Finally, here are few yoga poses for after a run:

Downward Dog

it stretches the calves, achilles, arches, hamstrings, upper and lower back.

How to do Downward Dog.

Start on all fours, Knees in line with the hips and waists in line with the shoulders. Fingers nice and wide, toes tucked
As you exhale push your hips up and back, straightening your legs.
Shoulders soften away from the ears. You can pedal the legs or just remain still. Don't worry if your heels don't touch the mat (they will with practice)

Kneeling Lunge

stretches the psoas muscle - the main hip flexor, connecting the lower body and torso.

When this muscle is tight it can cause lower back pain and reduce the range of motion in the hips.

Come into this pose from Downward Dog

Once you're in the pose. Press your tailbone down and lift your front hip bones. Relax your shoulders downwards. If you want to deepen the pose, move your hips forward just a fraction.

Pigeon

This is one of my favourite poses. It's a hip opener. It stretches the groin, back, glutes and especially the piriformis

From Downward Dog

Slide the right knee to the right hand and right foot and shin upward.
Lengthening your left leg back along your mat. Lengthen the spine and keep the hips squared (if you find yourself taking the weight towards the right glute - take a yoga block or cushion and tuck it under the glute). Relax the shoulders.
You can stay as in the photo, come down onto your forearms or surrender all the way down resting your forehead on the mat.