Since March 2020, the running app ‘Couch to 5k’ has been downloaded 2.36 million times. In the same year, 37,966 runners participated in the Virtual London Marathon, earning a Guinness World Record for “most users to run a remote marathon in 24 hours”.
Clearly, running is experiencing a wave in popularity. Yet for all its benefits, hours spent repeatedly pounding the pavement does take a toll. The result? Injury, poor performance and stress.
Yoga, known for its ability to loosen tight muscles, increase range of motion and strengthen physical weaknesses, is an effective recovery and rehabilitation tool for runners. Crucially, the mindful movement reenergizes both body and mind to prepare for many more miles on the road.
Whether you are new to running or an accomplished marathon runner, here are 3 yoga poses you shouldn’t be missing out on.
Legs up the wall:
Lie perpendicular to a wall, with your legs extended up, pressed against the wall. In this L-Shape, let your arms rest to the side and relax, focusing on your breath.
Settling to Legs up the Wall after a run relieves tension in tired, “heavy” legs while stretching out those tight hamstrings and glutes. This inverted pose improves circulation, thereby aiding overall recovery.
Downward Facing Dog:
Start on all fours with your hands shoulder-width apart. Make sure your knees are slightly behind your hips before tucking your toes under and, with an inhale, lifting your knees up. Press your hands firmly into the ground as you begin to straighten your legs.
This is an ideal pose for stretching out tired hamstrings, calves and feet. Spending some time in this position allows you to identify imbalance or discomfort, and creates a more mindful awareness of the body which is crucial when running.
Low Lunge
Beginning in Downward Facing Dog, step your right foot forward between your hands and lower your left knee to the floor. Your right knee should be stacked directly over the right ankle. Slide your left foot back, while keeping the hips low and in line with each other. Sweep your hands up beside your ears
This pose stretches out the quads, hips, hamstrings and groin, the muscles which are most dominant in long-distance running and therefore are often prone to soreness. Low Lunge also strengthens the hip flexors while increasing mobility in the legs.
If you want the “real deal”, head to a yoga class! Check out our fully trained, registered yoga teachers here.
Melissa Albarran
