Adapted from Yoga for Runners by Christine Felstead.
To have longevity, runners would be wise to develop a smart plan to minimise the risk of injury. Taking care of the controllable factors is a good place to start.
Having a running plan and guidance from a supportive coach or friend who is experienced is important when you are new to running. Those without access to in-person coaching can find a variety of coaching programs, apps, and virtual support groups online.
The next step is to buy a good pair of running shoes from a knowledgeable salesperson at a running shop. When purchasing running shoes, many factors must be considered, including pronation, supination, arch type, and style of running. Aside from making sure your money is well spent, it also ensures you are comfortable and injury-free.
So now you have purchased a suitable pair of running shoes, you are all set to start your program. How about incorporating a way to reduce injuries into this program? The physical stress of running is associated with a number of risk factors. Limitations in the range of movement and muscle imbalances are some of these risk factors, and it is advisable to counter these risks. Most runners want to get on the road as soon as possible and deal with injuries when they occur. Injury prevention is a safer and smarter strategy to help you meet your fitness goals than dealing with injuries after they happen.
The practice of yoga is a perfect complement to running, and incorporating a yoga practice into your weekly fitness plan will help offset any negative effects of running. In addition to eliminating those aches and pains that like to settle into the body, adding variety to your movement can prevent and help overcome injuries
Yoga can reveal and address muscular imbalances and strengthen weak zones that may lead to injury. A yoga practice that increases joint range of motion and stretches out tight spots will reduce injury risk and improve overall body alignment. An early observation of many runners who start practicing yoga is discovering the differences in strength, mobility, and flexibility between their right and left sides.
Take a simple lunge, for example. It is not uncommon for runners new to yoga to be very unstable and shaky in this pose. The ability to be grounded through the feet, stable in the legs and trunk, and able to straighten the arms overhead while maintaining even and calm breathing is very challenging. High lunges appear similar to running strides, but running strides involve momentum and movement. While lunging is static, it requires stability in the legs and torso, as well as grounding and stability in the feet and ankles. It’s impossible to escape the work involved in static holds and challenging to find the balance of effort and ease to hold the pose for a period of time. However, the balance of strength and mobility gained offers many benefits. As the body gains familiarity and ease with lunges, running strides become easier and lead to improvement of athletic performance.
A yoga practice that is designed to meet the specific needs of runners reduces the risk of injury. There are many styles of yoga, and they all offer benefits. But the most important element of it for runners is a yoga practice that includes a good dose of strengthening. Targeting weak muscles through isolation, activation, and integration exercises will facilitate muscle recruitment when in motion. Yoga practices that focus purely on flexibility and passive holds will not produce the same outcome.
No matter how long you’ve been running or whether this is your first run, incorporating yoga into your training will benefit you. It is never too late to start a yoga practice, and there is no such thing as being too stiff for yoga. Yoga is often used by runners after an injury as a means of recovering. After the symptoms subside, they resume their previous routines, but the injury often reappears and they return to yoga again.
Instead of using yoga occasionally, make time for it in your weekly workout routine rather than doing it on an as-needed basis. This approach to yoga will keep your body strong and balanced for running, and help with the physical demands of everyday life.
Want to find out more? Explore Yoga for Runners here.