Yoga for runners

Yoga for runners – 5 exercises

Yoga for runners, that’s a great combination.

I myself am not an avid runner. I like to run very much and regularly. But when I do, it’s more by feel and because I just like to run outside.

I don’t actively measure or work with personal records. I run because it gives me a sense of freedom, just like yoga. The moment the pressure to perform kicks in, I think a lot of that freedom is lost.

Yoga course in Rishikesh and running go very well together. But how do you do yoga for runners? What are some good yoga postures or exercises that can help you with your running?

In this blog about yoga for runners, you will find:

  • The reasons why yoga and running go well together.
  • 5 poses that can help you while running

Reading along?

Questions and answers


1. Do yoga and running go together?

Yoga and running are often seen as such great opposites that you’d think the two could hardly be mutually reinforcing.

But they actually complement each other very well. So yes, they definitely go well together.

2. Should you do yoga before or after running?

Most people do yoga after running, as a kind of cool down. But you can also do yoga before running as a warm-up.

10 reasons why yoga and running stimulate each other positively

1. Fitness

Both yoga and running maintain fitness. Running addresses a heavy effort, while yoga generally plays the role of a lighter effort.

Alternating between heavy and light physical exertion provides a perfect balance in daily life.

2. Strength

Both practicing yoga and running use muscle tension. They build muscle strength.

Since yoga targets the muscle strength of many different muscle groups, you will get positive results while running. You are less likely to suffer injuries.

3. Increased flexibility

Yoga makes you more flexible, stretching your muscles. This allows you to use your muscles and joints flexibly while running. This makes you less prone to injury.

After your run, you can also do various yoga exercises to stretch your muscles again. For example, the sun salutation can be very enjoyable after a morning run.

4. Relaxation

After heavy exertion, it is good to relax. A yoga relaxation exercise is perfect to relax after the hard effort of running.

5. Your posture will improve

In yoga, much emphasis is placed on good posture. This is often mentioned and repeated. You will also benefit from this while running, as you will run your miles more easily and responsibly.

Good posture also reduces injuries.

6. Good breathing

Complete yoga breathing makes for better breathing during your run. When you run, you tend to breathe faster.

If you inhale deeper through your nose and exhale longer, you will be calmer while running.

7. You learn to listen to your body.

Running can be considered a competitive sport. Yoga emphasizes that you don’t have to perform or force yourself. You will learn to listen to your body.

This will also help you figure out what your body needs when running. You get to know your limits.

8. You can do both yoga and running if you feel the need.

You can do it on your own time when your body demands it. It makes it easier to respond to your body’s needs.

9. Balance between mind and body

The mental and physical are interconnected in both. This connection is essential for optimal functioning.

10. The here and now

In yoga, you work with yourself in the here and now, but in running, you also work on running what is important in that moment. You are working on running to the best of your ability in the present.

Yoga for runners – 5 exercises

There are a great many different yoga postures that are suitable for runners. To help you get started, here are 5 beautiful exercises.

1. Dog position down

Running shortens the muscles. Especially the muscles in your legs. Therefore, it is very good to stretch your hamstrings and calves, for example, to make these muscles more flexible.

In yoga for runners, the downward dog pose (Adho Mukha Svanasana) is therefore a must. The pose consists of what is called a “backward movement” with the yogi’s head facing down.

The leg muscles are particularly well trained due to the constant tension in the back. This also creates the stretch, which creates more space at the back of the legs.

So a good counter movement to all that running!

2. Malasana (seated squat)

Malasana, the seated squat, is one of the basic postures to test your flexibility. A supple and flexible body is necessary to run pain-free and free, without tension.

In yoga for runners, this asana is good because it stretches the ankles, groin and back, for example. However, it also works the calf muscles, hamstrings and glutes.

Malasana also stimulates digestion through this hip opener. The pelvis is stretched, which has a cleansing effect. This additionally helps you get rid of waste products.

3. Ustrasana

When walking, it is important that you have enough space to breathe. Breathing provides oxygen, and enough oxygen is necessary to avoid acidification.

When you run for a long time and get tired, your shoulders sag and your chest drops inward a bit. This makes it more difficult to breathe freely. A pose that stretches the chest well is therefore important in yoga for runners.

A pose that works very well for this is ustrasana, or camel pose.

Ustrasana is a backbend in which the heart area opens. Energy can flow completely through the heart area.

In doing so, you exercise the flexibility of the spine. You also stretch the entire front of the body. With Ustrasana, you strengthen the back of the body. Including the muscles of the buttocks.

Another benefit is stretching the hips and quadriceps. For runners, for example, this is an area where there is a lot of resistance. The muscles shorten as a result of running.

With this pose, these areas are stretched.

4. Janu sirsasana

Janu sirsasana is a pose that has many physical benefits if you want to promote flexibility. It stretches the hamstrings, back muscles, and groin, among other areas.

This pose also creates more space in the body, allowing you to walk more smoothly and comfortably.

5. Navasana

Your back and core are very important when running. You use them mainly to walk upright and not to slump. Therefore, you should keep these muscles strong as well as flexible.

The yoga pose Navasana has several benefits. For example, with this pose you train the abdominal muscles. It also strengthens the back and hip flexors.

You also have to concentrate, otherwise you can fall out of the pose very quickly.

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