Written by Josh Douglas-Walton
Health & Fitness
1st February 2019
/ A Guide to Yoga for Runners
It does not matter in case you’re model new to working or in case you’re a seasoned marathon runner on their approach to a brand new private finest, none of us are resistant to sore muscular tissues, aches, pains, and in unlucky circumstances, accidents. If you’ve got spent weeks coaching in your first half marathon or all 12 months for an extremely, there’s nothing worse than an harm inflicting a setback, it is merely time that you just’re not going to get again. If you had been trying to determine the place issues went mistaken, the primary place you would possibly look is the coaching plan you’ve got been following.
Most coaching fashions sometimes observe this sample: because the occasion or race attracts ever nearer, a runner will progressively enhance the amount and depth of coaching. This course of helps the physique adapt to new strains and stresses, and usually enhance. Simply put, the extra you run the higher you change into. However, if an harm happens, a runner would possibly in the reduction of on quantity and depth, introduce extra cross coaching, after which deal with rehabilitation till they’re absolutely recovered.
There is a greater approach to do that and it entails prehabilitation (or prehab), coaching that goals to stop accidents earlier than they actually have a probability to happen. Yoga is indubitably one of the efficient prehab instruments at a runner’s disposal. There’s nothing mistaken with normal static (calf, IT band, glute, hamstring) stretches however yoga is a superb dynamic different. For a begin, with many yoga poses you’re by no means simply concentrating on one muscle or group of muscular tissues. Yoga can be utilized to take an entire physique to prehab and restoration. It’s additionally nice for lengthening tight muscular tissues, the bane of most runners, strengthening the core, bettering respiration method, and likewise focusing the thoughts. Below, you may discover 5 poses (or asanas in yoga vernacular) you possibly can instantly incorporate into coaching, and all you want is a mat.
Begin on all fours with palms forward of the shoulders, tuck the toes beneath and carry the knees from the ground into an inverted ‘V’. Arms, legs and again ought to all be straight. Push the palms by means of and ease the heels down the ground – don’t be concerned if you cannot fairly handle, this pose could be modified by bending the knees. Hold the pose for 10 breaths, respiration out and in by means of the nostril.
Legs up the wall
Start by sitting sideways in opposition to a wall and bend the knees, permitting the higher physique to loosen up. Swing the legs up the wall and switch the physique into an upward place. Lengthen the backbone, open the shoulders and place the arms by the aspect of the physique. Hold till fully relaxed – this one is ideal post-run.
Head to knee pose
Start by sitting in your mat with the left leg prolonged straight out. Bend the suitable leg, putting the only real of the foot onto the left interior thigh. Ease the knee down in direction of the ground to open up the hips, folding ahead to deepen the stretch. Hold for five lengthy breaths after which repeat with the opposite leg.
Begin in your mat with knees collectively and ft simply exterior the hips, soles must be dealing with the ceiling. Push the ft down into the ground and launch. This must be repeated up 10 occasions – in case you really feel any ache in any respect then place a yoga block or pillow beneath the hips to change.
Extended Triangle pose
Start with the ft Four-5 ft aside after which sq. the hips. Pivot the suitable foot, knee and thigh outwards to 90 levels and switch the left foot barely inwards. Inhale while extending upwards, reaching the suitable hand in direction of the suitable toes. Raise the left arm in direction of the ceiling with the palm dealing with forwards