A runner for over 20 years, I started yoga because I knew a good foundation in stretching would enhance my running and increase my “running longevity.” Over time, however, I found yoga contributed far more to my runs than limber hamstrings. In fact, I became as addicted to yoga as I was to running and soon became a yoga teacher. I’d like to share some of those benefits, in the hope that you, too, will see how yoga can dramatically enhance your running –in health, performance, and sheer enjoyment….
1. Better Form = Better Performance: Any runner will tell you the body is made to run. The motion of ankles, knees, hips, and arms create a perfect, natural flow. And yet, most people, including many runners, find running to be a chore or a source of pain. This is because the stresses of life – both physical and mental – lead to shortened muscles and poor carriage. This leads to sub-optimal form, increasing risk of injury and reducing performance – simply put, it makes running “more work.” Yoga can transform this. By working not only the major muscles of the body but also the tendons, fascia, and spine, yoga can radically improve posture and stride. This not only allows us to “effortlessly” return to the way we were meant to move, it gives us better body-awareness and helps us maintain that balance. As a result, our running becomes more fluid and effortless, increasing performance while reducing strain throughout the body.
2. Enhanced Recovery: Even with a perfect stride, running – like life – still creates stress. “Micro-trauma” is part of running, as it is part of virtually all exercise. Proper cooling down can minimize this and speed recovery, and yoga, of course, is an excellent cool-down. But more importantly, a complete yoga routine can actually improve function of all systems of the body, including metabolism and even the immune system. As a result, regular yoga practice means faster healing. For runners, this means quicker recovery after a race or run. Moreover, better healing of micro-trauma reduces the likelihood of minor injuries turning into more serious health conditions….
3. Better Respiratory Function: Of course, runners talk a lot about cardiovascular fitness. But we know this goes hand-in-hand with respiratory function. Many don’t know that breathing is actually a key component of yoga, as yoga postures are done in large part to prepare for the body for breathing techniques known as pranayama. By improving posture and opening the muscles of the torso, yoga can actually dramatically increase the capacity of the lungs. In fact, yoga has been used successfully in the treatment of asthma. For runners, enhanced respiratory function means more oxygen to the heart, increasing aerobic threshold. And improved carbon dioxide exchange means less lactic acid build-up, reduced fatigue and cramping, and quicker recovery.
4. Stress Management & Peak Achievement: As mentioned above, stress is a natural part of life. However, modern life exposes us to an unnatural amount of stress while reducing our natural means for coping. These stresses and their long-term impact radically challenge our physical and mental health. Yoga offers a variety of tools to reduce stress, including improved muscle awareness, breath control, and relaxation techniques. For runners, these techniques can mean fewer injuries, improved performance, and better focus. We can perform better and enjoy the challenge more – even if we’re only competing against our own splits….
5. Body Awareness & the Joy of Running: This leads to the last benefit I’d like to touch on. Just like running, yoga brings us into greater awareness of our bodies. As we become more aware of posture, breath, and stride, we become more attuned to the joys of all our activities and our connection with the world around us. Since I began yoga, I have become increasingly aware of how a specific route affects my mood, how a different surface affects my stride, how the air tastes and the sun feels. And this, beyond a healthier heart or weight-management or “fitness,” is truly at the heart of why most of us run….
Of course, there are many more benefits to yoga – both for runners and for people in general (including looser hamstrings!). But I hope this brief list might motivate you to check out this “sister discipline” of running. You might not only find a better stride and a better split, but simply more joy, whether competing or simply logging those wonderful weekly miles….
Michael Madhavan Billington is a certified yoga instructor and experienced lecturer on fitness and sports nutrition. A new resident of Melbourne, he is currently available for private yoga classes. He can be reached at (321) 752-5839 or at madhavanb@juno.com.