5 yoga exercises for runners

If your sport is running, you probably like to get your circulation going and sweat well. Nice to pump out, after that you feel much more balanced.
You also know the risks: once with the foot kinked, it is only once with the favorite sport. The knees may not always endure permanent stress – and bone cracks, as well as deficiencies, can have a negative impact on everyday life and sports.

Therefore we would like to suggest something: Add your running training with regular yoga! These are exercises that are precisely tailored to the running. Because, as this article will show you can prevent yoga injuries while increasing your running performance through targeted techniques.

Yoga and running: Like unequal siblings

Yoga and running are wonderful combinations. So the two sports have some common and yet are different enough, so that one can benefit from the other. This text tries to show parallels and differences between running training and yoga in the areas of breathing, muscle stretching, muscle building, and regeneration.

Advantage 1: Improve breathing

Yoga and running, it is common that breathing is particularly important. Once wrongly breathed and already one has side stitches and must first slow. For yoga, breathing is also important for the success of the practices. You know this feeling of breathing smoothly while you are walking and thus letting go of your everyday life, feeling you completely with the rhythm of the steps and breathing. In Yoga, this feeling of letting is also trained. But so much only to the spiritual plane. Through special breathing exercises (called Pranayama) the breathing habit is improved so that you can breathe deeper, quieter and more evenly. This makes it easier to get the rhythmic feeling while jogging. At the same time, the abdominal breathing is intensified. As a result, the lung can absorb more oxygen, resulting in more endurance and performance. Yoga continues to correct the body. This is noticeable in the upright course and also by an improved attitude when walking. Thus, the lungs can breathe more air.

Advantage 2: Maintaining your attitude!

Anyone who knows a defect in one’s own body knows that this is not a sugar lick. An oblique basin can lead to serious consequences. If an error has settled into the run routine, this is also difficult to correct by running again. It is, therefore, important to counteract these risks and to prevent them as long as they are not too late. Where postural damage has already developed, yoga can at least ensure that it does not get worse, otherwise it is particularly suitable for prevention. Yoga generally improves the feeling of the body so that one is more aware of one-sided stress. This is not only safer, but also more economical. Any unnecessary, additional stressful movements for the body are switched off, as a result of which the running performance can be improved.

Advantage 3: More stretchability through yoga

The right yoga exercises can stretch exactly those muscle parts, which are particularly stressed during running. This provides for greater mobility and an improved knee lift. Even so, your movements become more economical and more adaptable. You can set up on the uneven or sloping ground better and faster. Different speeds are more easily compensated. This makes the flow even more uniform and the release is easier. Endurance and speed are also promoted.

Advantage 4: Muscle building for runners with yoga

The exercises required for muscle building are called asanas in yoga. They strengthen the leg musculature, abdomen, and back, as well as the hips. If you like to run a lot, you know that this is the best injury prevention that exists. Stronger muscles simply give better hold and more control. Especially the lower lying muscle parts are trained by the exercises. This reduces the stress on knees and ankle joints during walking. It is precisely here that the risk of over- or underloading is particularly high, just like the risk of injury. The Achilles tendon is also relieved by proper yoga exercises and is thus better protected against strains. The strengthening of the muscles also leads to an increase in the running performance.

Advantage 5: Regeneration accelerate through yoga

During the yoga training, the muscles are stretched, built up and at the same time their regeneration is promoted. The relaxation exercises that follow each yoga session accelerate the breakdown of lactic acid, which in the body provides for muscle soreness. Thus, self-healing forces are activated and slag substances are also removed more quickly. The regeneration phases are therefore shorter.

Advantage 6: depth relaxation and concentration

As is so often the case when it comes to physical things, the opposites lie so close: to compensate for stress, one needs relaxation and to compensate for dispersion concentration. So yoga is an instrument for learning control of mind and body alike. Both factors also play a role in running. Who runs, knows that letting go just as much as overcoming and conscious control over the body, especially on difficult tracks. Through meditation and Yoga-Nidra, that is, depth relaxation, you train to store what you have learned so that it is always available. So the focus is always on you and your movements, with your body feeling and the learned movements. This concentration simultaneously creates a distraction from everyday life, from the challenges we have to master. So you create new strength. Like a small holiday from everyday life. This ensures a lasting balance of mental balance and focuses on your inner and your needs.

Conclusion: Running and yoga alternating

Yoga and walking are, as we have seen, a successful complement to each other. It must, however, be clear that both of them burden the body, albeit in different forms. So please do not make too much and do not begin the next one directly after the one workout. There should always be sufficient rest periods. It is best to alternate with yoga and running by the day, with the intensity always so that not two particularly strenuous units are performed on successive days.

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