Anyone sticking to just one form of exercise may soon experience the impact of over-training the same muscle groups and the potential risk of injury.
I only became a stronger runner after taking up CrossFit (almost ten years after I’d first laced up) and I quickly discovered how functional workouts and barbell training improved all-round body strength and cardio fitness. Not only that, the Crossfit workouts also helped build a strong midline and core – essential for running – and propelled my hip power and mobility, particularly useful for the trail and hill-races I’ve been doing recently.
In a similar way, integrating yoga into a weekly routine can be just as beneficial. Runners are notoriously stiff and this can cause strain on joints, muscles and tissues. Flexibility and mobility can help prevent injury and help runners perform better.
I’ve also valued my weekly yoga class for the last gazillion years its deeply calming effects. It’s the one time in the week I can stop and let my breath, mind and body settle, which work its own kind of magic too.
Here are three tips from yoga teacher, Jaime Tully, on how yoga can help runners with a few tips from my own experience:
1. ‘Just five to ten minutes of yoga before and after your run will improve both your mobility and recovery.’ TRY: sun salutation to warm up your whole body and loosen all the key muscle groups before you run.
2. ‘Spinal poses such as twists are a great way to ease the lower back which gets impacted by tight hamstrings and glutes.’
TRY: A simple pose such as Meru Wakrasana (spinal twist) can help relax the spine. With eyes closed and breath awareness in the spinal pathway for five rounds of breath can enhance the practice.
3. ‘Swap a run for a Vinyasa class. It’s the best style for those who crave movement and can still have the intensity of a run. You’ll burn calories, get lost in the movement and restore the areas of your body that could be perhaps damaged by repetitive strain.’
TRY: For an alternative to a Vinyasa flow class, you can incorporate a more gentle and relaxing yoga session into your weekly routine as I have done. This can help calm the nervous system and act as an antidote to any high energy workouts you do.