Core Power Hour by Sadie Nardini

Yoga for Your Marathon: Part 1

Oct 9, 2008

10-minute Core Sequence

Get the Marathon workout

The Point:
Repetition is good if you’re a student cramming for a test or a politician hammering a message home, but for a runner, the repetitive motion can wreck a body good. Tense IT (iliotibial) bands, psoas muscles, hips, chest and legs are often culprits behind joint pain, muscle strain, herniated discs and torn ligaments, among others. Yoga is the easiest way to avoid pain or injury. Read on and loosen up.

High Tech Moves for Runners
Runners will benefit from this practice aimed at balancing the body and especially in the ankles, knee and hip joints. Plus, tacking on a 10- to 20-minute stretching sequence after the run can help prevent injuries, while breathing exercises increase endurance. Let’s see what we can do together to improve your performance, both on and off the mat.

In Part One, you’ll learn:
The Amazing Yoga Endurance-Builder Breath
Seated Joint Opener
Low Back Releaser and Core Warm Up
Hips, Chest and Shoulder Opening Lunge
Hamstring and Chest Stretch
Yoga Runner's Lunge
IT Band Releasing Pose
Magic Marathon Pose
Child's Pose

... And move even deeper into the quads, hips and detox with the second sequence, coming soon!

Get the Marathon workout

Comments

Haifeng
07 Oct 2008, 23:12

Welcome back Sadie!!!

I love this sequence very much!!!!

Blessing from China.

Sadie Nardini
09 Oct 2008, 11:40

Hi Haifeng!!

Good to hear from you again;) I'm glad you like this sequence--send it to your runner friends!

Blessings from the Big Apple too;)

Sadie

Raghubir Singh
09 Oct 2008, 12:35

Yoga is an ancient science.Nobody knows its origins.Legends say it began with the Gods.Lord Shiva is discribed as the first great yogi.Overtime many wise men walked the greatpath of Yoga. Many old Indian stories tell us about these virtuous sagesand their wonderful world. these pious men lived close to nature.Truth,non-violence,honesty,self-discipline and simplicity were the root of their life.
Foremost amongst these wise men of old was the great sage Patanjali.

runninggunny
10 Oct 2008, 01:34

Hey Sadie,

I have been running for a long time. Streching has always been a challage for me. I usually don't bother. I started yoga two months ago. I ran a halfmarathon and I could tell the diffrence already. I like this sequence, and I'm looking foreward to the second part.

Thanks.
RG

Ruby
10 Oct 2008, 08:18

Hi Sadie. Can you also include some tips for us to do before a run?

Thanks so much. Namaste.

Sadie Nardini
10 Oct 2008, 08:40

RUNINGGUY: Hi, and thanks for writing! If you like this, you'll love the second part, which includes some stretches my marathoners love, that I've never seen anywhere else. Thanks for letting people know the importance of stretching. I mean, you just made such a major effort to run...make sure you make that extra effort to insure you can keep running in the future;)
Sadie

RUBY: Studies have found that stretching before a run isn't effective, since the muscles are cold, and they just pull at the attachments, which you don't want. The best way to warm up is to walk at a brisk pace for 5 minutes, then begin to run. In this way, you warm your body before the greater range of motion of running is introduced.

I also recommend doing a yoga warmup, to help bring heat to the spine, lower back and legs. Try a core sun salutation [See my Power Hour Parts 1 and 2 for a perfect pre-run 10-minute warmup], then go right into the run. You may be amazed at the difference when you move consciously with the breath to warm up, then deepen it with your running practice. Thanks! Sadie

mercedes
10 Oct 2008, 16:20

Great sequence! thanks sadie! How cool is to be able to keep receiving your teaching in cyberspace... you got to love the times that we are living.
Big kiss
Mercedes

Terry L
11 Oct 2008, 13:20

Sadie,
you're a lifesaver ! I've been following your routine as posted on runnersworld.com back in April. Making quite a difference with my IT Band Syndrome (ITBS). Really looking forward to Part II. We runners really appreciate your help and advice !!!

Marisa
13 Oct 2008, 17:55

Hi Sadie,

This information you are providing us with, is useful not only for runners, but also for all yoga teachers!

And I just forwarded this link to my runners-friends. This is quite a gift!

Thank you for continuing to share your knowledge and wisdom with the whole world!!

Marisa

Bethsai
14 Oct 2008, 17:03

I am very overweigh, with jopint & back problems! Will these poses help me in my new weight loss plan?

Aleksandra
14 Oct 2008, 17:22

I have found this sequence very useful even though I am not a runner. Thank you, Sadie!

A big hug,

Aleksandra

Sadie Nardini
14 Oct 2008, 19:43

Hi all,
Thanks for your wonderful comments!!

Terry--I'm happy your IT band syndrome is better, and yes,

Bethsai, these poses, plus many other yoga poses are excellent for helping you reshape and release your body as you lose weight. Congratulations for embarking on a program of more self-care! I would suggest getting the book Mega Yoga by Meghan Garcia, and starting your yoga practice with some poses/modifications created especially for the larger body.

Aleksandra, Marisa and Mercedes, I'm your biggest fan, too;)

Namaste, all! Keep us posted on your yoga progress.
xoSadie

Rickey
14 Oct 2008, 21:04

Hey Sadie,
Im a runner here in NYC training for the marathon. Do you teach any classes or workshops for runners.

All the best,
Rickey

Sadie Nardini
15 Oct 2008, 00:03

Hi Rickey,

I don't teach one specifically for runners, but right now I'm focusing on the hip, leg and chest openings that a ton of my runner clients need right now. So it will benefit you immensely.
I have a lot of people in class who are also in training, so come by--Mon/Wed/Thurs/Fri from 630-730pm at www.eastwestnyc.com
Hope to see you there!
xoSadie

runnerguymike
18 Oct 2008, 17:40

Sadie, as a serious runner, I am curious to know if you have you ever run a marathon?

Sadie Nardini
18 Oct 2008, 19:35

Hi Mike!

I have only run a 5 K, and I used to run every day. But alas, I have never run an entire marathon. My feet are misaligned in their bone structure so that if I run too much, it injures the knees. But my brother is a marathon runner, and I teach many of them as well.

I love it, though--wish I could do more!
xoSadie