Runners
Yoga for Rookie Runners
By Molly Raisch
Make tracks - then hit your yoga mat
Whether you’re taking on your first 5K because
you want to kick your running routine up a notch or are seeking a fast
way to shed some excess pounds, pat yourself on the back for
registering for this run. To give yourself a leg up, so to speak, in
the race, weave a yoga session or two into your running regimen. While
hitting the pavement gets your heart racing, yoga provides the strength
and flexibility newbies need to build, according to Sage
Rountree, author of The Athlete’s Guide to Yoga. What’s more,
these poses safeguard your new runners physique against injury and
promote faster recovery. But yoga isn’t only about stretching - the
practice will also help keep your mind focused on the finish line and
help you work through mental roadblocks like muscling through the last
mile or breathing through blister-induced pain.
As
for the oldest excuse in the book - “I have no time!” - these pre- and
post -run routines take a mere 5-10 minutes. What’s more, they’re
tailor-made to enhance what’s important here: getting you to the finish
line faster.
Your Pre-Run Routine
“Doing sun salutes
before your run is a great way to get your blood flowing,” Rountree
says. In the warm-up, focus on getting the blood pumping, which sends a
message to your muscles to get moving, rather than elaborate
stretching. “Stretching the body too hard before your workout can
actually hurt you,” she says. That’s because you risk stretching beyond
your body’s limit, which can cause injury.
Another
key for beginners: Warm up your glutes, such as with the high lunge,
since not stretching them can cause smaller hip muscles to try to do
the work of the glutes, leading to problems such as piriformis syndrome
(a neuromuscular disorder that causes pain to radiate down the back of
the leg), IT band syndrome (which causes lateral knee pain), and
runner's knee (pain near the knee cap). In other words,
ouch.
Get the workouts:
Your Pre-Run Routine: Half Salutation
Your Pre-Run Routine: Sun Salutations with High
Lunge
Your Pre-Run Routine: Half Salutation with Warrior
Three
Your Post-Run Routine
Spend some time after your
workout to get into the deeper poses, taking advantage of the fact that
your body is already warmed up. In particular, focus on the two major
sore spots for runners: hips and hamstrings. “If you are going to do
one pose – pigeon is it,” says Rountree. “It’s got the most bang for
your buck, especially for athletes.” Why? Pigeon works out your hip
flexors, IT band, and quads. As for your tight hamstrings, head-to-knee
will take care of that.
Get the
workout:
Your Post-Run Routine
Your Non-Running Day Routine
Cross-training with
yoga has a slew of benefits for running rookies, including preventing
injuries and recovering more quickly if you do get injured. Plus,
incorporating yoga means increased strength, an essential part of
staying energized while training and racing. This routine focuses on
building muscles because, “beginners often don’t have a strength focus
to their training while experienced athletes will,” says Rountree. In
order to succeed on the track, you need a strong practice on the
mat.
Get the workout:
Your Non-Running Day Routine
