An avid runner and teacher of Shalini Yoga, Clare Mc Grath is currently in training for the Fit Magazine City Series in Phoenix Park. Here, she shares her top tips on yoga for runners.
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Yoga and Running – Opposites attract!
Embarking on a distance run is a challenge both mentally and physically. Running and yoga may be on the opposite ends of the exercise spectrum but the two need not be mutually exclusive. Using the right combination of yoga postures for runners we can ensure that running and yoga complement each other and help combat those post run aches and pains. You don’t need to be a seasoned yogi to try them out; yoga is for everyone so why not give it a whirl?
Consider this, during the course of a 10km run each foot will strike the ground thousands of times, the force of impact being up to 3 to 4 times your body weight. This explains the stiffness you may feel in the feet, ankles, knees and hamstrings. Yoga can help build strength and flexibility in the muscles of your legs and can help prevent injury. Our aim is to warm the body and relax and build longer more robust muscles. They are working hard to get you over the finish line, let’s give them a little help.
Yoga and running are both intrinsically focused on the breath. It’s easy to get swept away with the adrenalin rush of excitement on the day, particularly at the beginning of the run. Being mindful of your breath is vital to ensure you get across the finish line. The challenge is to set your pace from the outset. You can use your breath as a tool to steady your pace during the run. There is a certain peace that accompanies steadying your intake and outtake of breath, that peace will help you find the right pace for your run.
Below I have outlined 5 yoga postures you can practise in advance of the run, either beforehand or as part of your training schedule. As with any exercise it’s important to warm up before practising the yoga postures. A ten-minute cardio warm up will build heat in your body to ensure the postures benefit you most. Hold each posture for 5 breaths, breathing in and out through the nose and you can even try closing your eyes. A great way to connect with the body and with yourself. Namaste and happy running.
Forward Fold
This posture is deceptively relaxing. Here we’re stretching the hamstrings and simultaneously taking pressure off the heart and encouraging revitalising blood flow to the head. Take your time coming back up. You’ll feel refreshed by the time you get there.
- Stand with your feet hip distance apart and fold forward.
- Keep the legs straight or if you feel tight along the back of your legs gently bend the knees.
- Allow your body to hang in this position. Don’t worry if you can’t touch your toes, try holding onto your elbows instead.
- Relax your head and neck completely.
- To come up release your arms and very slowly unroll the spine back to standing.
Downward facing Dog
One of the most important yoga postures this pose stretches the whole body. I like to call this the free-style dog. Move into it however feels good.
- In position ensure your hands are shoulder distance apart and your feet are hip distance apart. Fingers and toes spread.
- Completely relax your head and neck.
- Press into your hands to propel your hips upward,
- Simultaneously press your heels down toward the ground.
- In position peddle your legs, move your knees and ankles stretching and relaxing the muscles of the legs.
- Softly pivot the upper body moving the shoulders left and right and the hips left and right.
Lunge
Lunges are great for runners. The fantastic thing about lunges is that there are many variations for you to experiment with. Here we are stretching mainly the hips, groin and legs.
- Stand with your right knee bent above the right ankle.
- The back leg is straight; heel to the floor or you can choose to stay on the ball of the left foot.
- Sink the hips down.
- Arms can be overhead or rested on the front thing
- For variation try dropping the back knee to the ground for an even deeper hip stretch.
- Repeat on the left side.
Wide Leg forward Fold
Here our goal is to lengthen the spinal column and stretch the back of the legs and loosen the hips. Feel the stretch.
- Stand with your feet about your leg length distance apart. Toes pointing forward.
- Hand on the hips left your gaze upward and then start to fold forward with a straight spine.
- Release the hands down and reach for the toes, if you’re not quite there reach for your ankles or shins.
- Look forward to help lengthen the spine further and then fold more deeply into the stretch.
- It’s ok to you bends your knees slightly. In position, aim to straighten the legs and tilt your behind upward.
Triangle Pose
The quintessential standing yoga posture. Here we stretch the thighs, knees, calves, hips, groin and hamstrings. We also open up the chest which helps calm and steady the heart. There’s a lot going on, try it out for yourself and see!
- Stand with your feet about your leg length distance apart. Turn the right foot to the side. The left foot faces forward.
- Standing lift your arms to shoulder level.
- Take a deep breath in, exhaling move into the right side of the body.
- Reach with the right hand for the floor, if not your knee, ankle or shin.
- The left arm lifts in a straight line upward
- If you feel pressure in the right leg slightly bend the right knee.
- The key is to pull the left hip back and draw the right hip forward.
- Turn your gaze up to look at your left thumb.
For more, see Clare’s website here, or Facebook page here.
The inaugural FIT Magazine event; FIT City Series is a 10k in the Phoenix Park on Sunday 12th May with a prize fund of €3,000 up for grabs. Suitable for runners of all levels it is the ideal way to shape up this summer – or get some fitness practice before the larger events of the running season. A special entry fee of just €25, including booking fee, (normally €31.50) is being offered by entering the code ‘cityseries2013’. Visit www.fitmagazine.ie
