ASK LARA: Three yoga poses for runners
Posted September 27th, 2007 at 12:19 PM by Lara Johnson
Section: Running & Training, Injury & Rehab, Columns, Cross Training, Health & Fitness, Injury & Rehab, Exercise, Ask Lara
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Q. What are the best yoga poses for running?
~Meridith from Brookline, MA
A. I am a big fan of yoga myself, and that’s because I believe yoga is a great accompaniment to running training. Stretching helps to return your muscles to their normal resting length. And, in my experience, many yoga poses seem to hit just the right spots. The following are just some of my favorites. Please be careful, especially if you are new to yoga. It is important to perform each pose properly. The help of an instructor or a class setting is often the best way to go.
Downward-facing dog
This pose is not just for animal-lovers. In fact, it is a fantastic pose for runners because it targets the entire length of the back of the legs, from high hamstrings down through the calves, achilles tendons, and heels.
To perform the pose, start on hands and knees with knees directly below hips and toes turned under, and hands in front of shoulders with fingers spread wide. On exhale, lift your knees from the floor while pushing the floor forward with your hands. Arms should be straight, hips high, and on each exhale draw your heels down to the floor while keeping your hips as high as possible. (See downward-facing dog steps). You should feel this stretch through the hamstrings, calves, achilles, and you may feel some sensation the shoulders, as well. Be sure to keep those fingers spread wide to disperse the load from your wrists.
Warrior II
This pose is aptly named because it makes you feel strong and powerful. I like it mainly because it provides great stretch and strengthening for my peroneus tendon, which is often a sore spot for me due to running. This tendon runs along the outside of the lower leg from just below the knee and wraps behind the ankle and toward the foot. On me, this tendon goes on top of the ankle bone, creating more tension and putting me at more risk for injury. Although I like this pose mainly for the peroneus, it is also great for the hips, quads, and shoulders. To perform Warrior II, begin in a lunge stance. Now turn your back foot so that it is perpendicular to your front foot. As you do this, rotate the back thigh so it is in line with the back ankle, opening the hips. Anchor the back leg by putting pressure through the pinky-toe side of the back foot, raising the back arch off the ground (do not let that arch fall to the floor). Here you should feel the peroneus stretch. Raise your arms so they are in line with the shoulders, parallel with the ground and suspended over each leg. Turn your head to face forward and look over the fingertips of your front arm. You are now a warrior. Hold this pose and then carefully switch to the other side. (See warrior II steps). The twist that you enter when facing forward with your back foot perpendicular allows for opening in the hips, which also makes this such a great runner move.
Pigeon Pose
This is a great pose for the piriformis, a gluteal muscle that is often the culprit of sciatica pain (a pain in the butt). This can be quite a tight spot for many runners, and you may not always realize it. This pose is also great for hip flexors, and really the whole hip area. See here for pigeon pose steps. This pose can be deep, so be sure to not go too far on this one. Use supports (such as a blanket) if you are not yet able to touch the ground.
Yoga is great for running, and these are only a few of my favorites. In all poses, be sure to seek instruction where needed, listen to your body and its limits, and breathe fully through the stretches.
Have fun!
Research sources and for more information: [WebMD]
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Lara Johnson holds her M.S. in Health and Exercise Science from Wake Forest University, and is a certified Exercise Specialist from the American College of Sports Medicine (ACSM). A clinical researcher and personal trainer, Lara works hard and plays harder, competing in events from the mile to the marathon as a member of the Boston Athletic Association (BAA).
Lara advocates exercise as the best prevention for disease and disability. She enjoys a training plan that focuses on running and that is complemented with speed-work, strength training, sound nutrition, cross training, and injury prevention.
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Tags: achilles tendons, advice, ask lara, calves, cross training, downward facing dog, gluteal muscle, hamstrings, heels, hip flexors, injury prevention, peroneous tendon, pigeon pose, piriformis, stretch, stretching, warrior II, WebMD, yoga, yoga positions
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The Final Sprint
I started Yoga several months ago and have
September 27th, 2007 at 11:16 pmnoticed the benefits when running, walking and taking a spin class. I highly recommend it for all athletes.
[…] http://www.thefinalsprint.com/2007/09/ ask-lara-three-yoga-poses-for-runners/ […]
October 15th, 2007 at 8:20 am