What yoga gives a runner
In running the legs work mostly in one plane and the trunk barely moves. Yoga adds what running lacks, such as mobility in the hips and shoulders, steadiness on one leg and the skill of relaxing between efforts.
In class you also learn to link movement with breathing. Some runners say it helps on a long route: an even rhythm of inhale and exhale is easier to hold when it is familiar.
When to practise
The simplest options are a gentle class on a rest day or a short practice right after a run, while the muscles are warm. Before a run a light warm-up is better than long, deep stretches.
If you have a race coming, choose calm classes a day or two before rather than a strong vinyasa. After the race let your legs recover, then come back to yoga with a soft class.
Poses to try
These poses are simple and suit most runners. Hold each for five to eight breaths.
- Downward dog: lengthens the calves and the backs of the thighs and opens the shoulders.
- Warrior II: strengthens the legs and teaches steady standing on a bent knee.
- Bridge: works the glutes and opens the front of the hips.
- Child's pose: a quiet rest for the back and hips after class.
- Low lunge with the back knee down: opens the front of the hip.
Which style to choose
For recovery, yin and restorative classes fit well: long, soft poses with no push. If you want to move, take a mid-level vinyasa and keep strong sessions off the day of a long run.
A simple rule: after hard training the class should be gentler, and before hard training it should not leave you tired out. The guide on how often to practise can help you find a rhythm.
Breath and rhythm
On a run the breath follows your stride; in yoga you learn to notice it.
In dynamic classes the teacher may ask you to breathe through the nose with a soft sound in the throat, called ujjayi. Try it in class, but on a run use whatever way suits you.
Linked poses in vinyasa also teach smooth movement: the inhale and exhale set the pace. It is a handy habit for any training in which you should not rush from the first minutes.
A plan for the week
If you run three times a week, fit in two short yoga sessions: one on a rest day and one after an easy run. Forty to sixty minutes each is plenty. If your load goes up, swap one of the sessions for a gentle one rather than skipping both.
A ten-minute mini practice for runners
After an easy run, do three or four poses: downward dog, a low lunge with the back knee down, bridge and child's pose. Stay five to eight breaths in each and do not stretch to the point of pain.
The sequence takes little time and is a pleasant way to finish a run. If it feels good, keep it as a habit.
What to watch for
Stretching should not turn into a contest with yourself. Stop if you feel sharp or stabbing pain, especially around the knees, ankles and Achilles tendons. Tell the teacher and choose an easier version, and if you have an injury, mention it before class begins.
Give yourself a day without stretching after your hardest run and return when your legs have rested. A few circles of the joints before class will not hurt either.