Yoga and running, to most people are two mutually exclusive past times. For me, however, practicing yoga, has helped me, not only in my running pursuits, but also in my general well being.
Yoga and running, to most people are two mutually exclusive past times. For me, however, practicing yoga, has helped me, not only in my running pursuits, but also in my general well being. In short, running, yoga and nutrition are totally aligned aspects to being a better, healthier and happier you.
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Following from my previous posts, Yoga and Runners Active Recovery with Yoga, in this instalment, I will write about yoga workouts as a cross training alternative for runners to build muscle strength and endurance.
The Furman Institute of Running and Scientific Training (FIRST), Run Less Run Faster program, is hinged on 3 quality run sessions per week. Each session having its specific purpose in terms of muscle adaptation. On non running training days, we are advised to cross train. Cross training offers variety while still giving us the training effect. Cross training can take any form as long as we find it enjoyable. Yoga, can offer enjoyment, peace and yet give the training effect.
There are a number of styles of yoga. While some can be restorative and easy going, like Hatha and Yin yoga, others like Ashtanga, Vinyasa and Bikram can be challenging.
In both Ashtanga and Vinyasa, transitions from poses are vigorous movements that requires strength and agility. The muscles are contracted intensely and held for between 5-10 breaths. Breathing is through the throat, and heart beat is elevated to between 100-120 bpm, just slightly lower than a tempo paced run.
Uttitta Parsvakonasana 
Adho Mukha Svanasana
The two Ashtanga surya Namaskar sequences are perfect workouts for runners. The whole body is worked. The back is worked through Uttansana. Utkatasana works the core and legs. Chaturanga targets the core, with the 2 svanasana poses working the core in addition to the arms. While Virabhadrasana 1, gives the legs a good workout. If you were to attend an ashtanga class at a yoga studio, it is normal that you will perform 6 reps of the Ashtanga Surya Namaskar just for warm ups. Of course, if you do it on your own, the whole workout could be to perform multiple reps to exhaustion.
Vinyasa style yoga will have you, perform a vinyasa between each pose. A vinyasa, for those new to yoga, is a kick back from dandasana, crossing the legs mid movement to urdvha mukha svanasana, transition to adho mukha svanasana before jumping forward through the arms back to dandasana. This is an intense transition, which will improve muscle strength in the arms, upper body and core and raise the heart rate. And this is just the transition, the poses usually are the more challenging ones performed in a flow. Depending on how fast you flow, a vinyasa class can be a cardio workout in addition to a strength one. No two vinyasa classes are the same, with variations in speed, combination of poses and sequences. You certainly will not be bored but will be well bonked after the workout.
I recommend to attend an Ashtanga or Vinyasa class with a teacher, so you get learn the proper poses and techniques before trying it out on your own. In a class, the teacher will guide you with techniques on getting into the poses, the proper form for each pose, the intensity and flow, so that you will get the most out of the session. As always tis a good thing to be coached.
In my next post, read about how yoga improves breathing and concentration.
Ready to give yoga a go?
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