Yoga for Runners

Yoga provides a framework in the mind of how the body aligns and feels in a variety of positions, as well as in neutral. It expands on those positions to give you insight into your body’s potential and also its range of motion. It is the best way to know whether the hips are tight, the shoulders have been hunched for too long or the back is stiff. In practicing regularly, you can see your body progress through this tightness towards a more efficient, healthier set of limbs, muscles, joints and fascia.

That’s my completely unscientific precis on the physical benefits of yoga. But I’ve been doing it for a decade, and it has helped my body stay strong, no matter what I’ve thrown at it. (Worst of all, sitting at a desk for 6 hours of the day, unable to move because of the nature of my job.)

For these reasons, it is the perfect companion to running. When we run, we’re using the same muscles continually, with a bit of variation for uphill, downhill and leaping over dog leads. Calves, hip flexors and shoulders get tight. IT bands are agony on the foam roller. The front of the ankles and the feet take a beating, and the glutes will beg for a bum massage. The tops of my hamstrings currently feel like a ball of wool after a cat has been at it.

Stretching is important. A bit of a quad and hamstring stretch after a run will do wonders for general maintenance. But in the longer term, this is where yoga can really make a difference.

Let’s go back to that framework. In doing yoga, I know how my body is supposed to feel, so I know when something isn’t right. And surely if something isn’t right, that’s going to affect my running gait. I could end up with an injury, and/or developing bad habits. In noticing these things, I can nip problems in the bud so I’m not struck down by a tight calf 6 miles from home. For example, if I’m in half moon pose and I suddenly can’t reach the floor, I know something’s gone askew, so I’ll spend extra time on my calves and hamstrings until I’m back to “normal”: running efficiently and injury-free. 

My main takeaway from Shane Benzie’s fascinating book ‘The Lost Art of Running’ was that the best way to run is relaxed. There’s a great scene where he goes to see a training session in Kenya, and bursting with anticipation, he’s flummoxed to see the athletes running 12-minute miles around a track. This isn't even a warm up for a harder session. So why are they running so slowly? They're practicing running relaxed. I read this to mean they were running in the most neutral position possible for their bodies. The most normal, the most natural. 

This is where the more spiritual side of yoga comes in, because if you can find your centre and be present within your body - if you practice that and make it a habit - you’ll find it in your run, too. And when the miles get tough, it’s a place you can always pull the run back to. In yoga, you learn where your edges are and you breathe through them to push a little more. If you can use that technique in your run too, you might just make it to the 50km mark.

(That’s what I’m hoping, anyway.)

As I said, this is not based in actual science, just experience. But with the benefits I’ve found, I can’t recommend it enough. It’s not just about the stretching. It’s about knowing your body and being aware of what you’re doing with it, so you can keep running for many years to come.