As you guys might know I’m running a half marathon in 6 weeks, which is so scary! I’m enjoying the training though, it’s real challenge as I’m not a natural runner at all so I’m having to push myself physically and mentally to get good enough to run the race. I’ve been finding yoga a total lifesaver though as I’ve been getting so tight! I wake up after each run with such sore legs and nothing helps more than stretching them out properly. I got lots of great advice on how to use yoga to help my running from the amazing yoga teacher Erin, so I asked her to share it all with you too, as I found it so helpful!
Like so many things in life, to run your best you have to be balanced. This means not only balancing strength and flexibility, but also effort and ease, so that you can feel your best and your body can function optimally. So, lets be real: if you’re training for a half or full marathon (or any race), the last thing you need is for your yoga practice to be just another workout. That’s super counterproductive. Instead, approaching yoga as a more restorative practice is what will help you to effectively recover from your workouts, prevent injuries and, ultimately, run your best.
Keep in mind that spending a few minutes every day doing a few key stretches that address the most common running imbalances and injury risks is way more beneficial than going to one power yoga class a week.
Here’s the top four things you can start doing daily post-workout to optimise your running:
Choose a path of less resistance.
Why: When you stretch too hard, too fast, your muscles will fight you back, which is the last thing you need post-workout. Instead, use props such as a wall to do the work of supporting your pose so that you can focus on what your body needs most: Rest
How: Forward Fold at the Wall
- Step a foot or two away from the wall, keeping your knees bent and feet about hip’s width apart.
- Fold forward and walk your hands down your legs.
- Lean your butt back into the wall; if it feels hard or like you can’t lean back, bring your feet a bit further away from the wall.
- Rest your hands on your shins or the floor.
- Drop your head and relax your neck.
- Stay for 10 deep breaths…
Pump your calves.
Why: Runners are quick to acknowledge sore hips and hamstrings, while neglecting their lower legs. The calves in particular can be super problematic because they’re so prone to fluid build-up, making them tight and putting excess stress on your shins, Achilles, and feet. The best way to maintain fluidity through this area is to pump those babies. It takes a bit more work, but it’s worth it!
How: Calf Pump on Stairs
- Stand on the edge of a step with your heels hanging off.
- Lift both heels together.
- Keeping your leg straight without locking your knee, lower your right heel (you’ll need to bend the left knee).
- Switch and repeat 10 times.
- Build up to doing 3 sets of 10 on each side.
Love your hips.
Why: If you are a runner, you’ve probably moaned that you need to “open your hips” at some point. The hips are intimately involved in your stride, which understandably leaves them a bit angry post-run. Be sure to love on them with some deep stretches, holding long enough that those tight muscles deep in your hips have time to loosen their grip.
How: Pinwheel
- Sit down and bend your knees, staggering the right leg in front of the left so that it makes a “pinwheel” shape, with a little bit of space between your right foot and your left knee.
- Keep both feet flexed.
- Sit up tall and turn your torso toward your right thigh, and lie down on top of it.
- When you think you’ve found your resting point, try to lengthen your spine even more, as if you’re pulling your ribs further away from your hips (so that you’re not just flopping forward).
- Rest on your forearms or make a pillow for your forehead with stacked palms for fists.
- Hold for 10+ deep breaths before switching sides.
Put your feet up.
Why: This is one of the most beneficial things you can do to boost your recovery. Putting your legs up post-workout recirculates the blood and any excess fluid in the legs, relaxes the feet and low back, helps to reduce any lingering tension in your system, and more. It’s like magic. Seriously.
How: Legs Up the Wall
- Lie down and extend your legs up the wall.
- Get your butt as close to the wall as possible, while keeping it on the floor.
- Keep your knees bent a little and turn your feet away from each other slightly — if you feel any tension in your thighs, back further from the wall.
- Rest your arms along your sides with your palms facing up.
- Stay and relax for 5+ minutes.
More Running Resources
- Jasyoga’s video library has lots more practical yoga for runners tips that address all different areas of the body, and can be accessed on jasyoga.pivotshare.com
- Oiselle, the women’s running apparel company, is a fab resource for running wisdom, inspiration, and gear. I also write a monthly yoga for runners blog that can be found on their site www.oiselle.com/blog/flock/jasyoga
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