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Yoga for Runners: Unleashing Your Performance and Supporting your Recovery

Hey there, running enthusiasts! Are you ready to take your running game to the next level? Well, get ready to roll out your yoga mat and embark on a journey that will not only enhance your recovery and longevity but also improve your breath performance. That's right, we're diving into the magical world of yoga for runners!

Runners legs racing up stairs
Running up stairs

Picture this: you're out there, pounding the pavement or your favourite trails, pushing your limits, and embracing the runner's high. But what happens when the adrenaline wears off, and your body starts craving some TLC? That's where yoga steps in to save the day! Let's explore how this ancient practice can revolutionize your running experience.


Yoga Teacher Esther adjusts student in seated spinal twist
Esther adjusts yoga student

1. Benefits of Yoga for Runners


Yoga offers a plethora of benefits for runners, making it the perfect complement to your training routine. Here are just a few ways it can help:


a) Enhanced Recovery: Running can take a toll on your body, leading to muscle soreness and tightness. Yoga postures and stretches specifically target those areas, promoting faster recovery and reducing the risk of injury.


b) Improved Stability: Strong core muscles are essential for maintaining proper form while running. Yoga focuses on developing core strength, enhancing stability, and optimizing your running technique. This in turn supports efficiency as you hit the trails.


c) Increased Mobility: A flexible body is a happy body, especially for runners. Yoga helps increase joint mobility, allowing for a more efficient stride and reducing the strain on your muscles.


d) Mental Clarity and Focus: Yoga isn't just about physical benefits; it also nurtures the mind. Through mindful breathing and meditation, you can achieve mental clarity, focus, and a better mind-body connection during your runs. You can also tap into breathwork to support your performance - working with your body, and not against it.


Esther explores caturanga dandasana (low plank) on a bench
Low Plank/Caturanga Dandasana Pose

2. Spinal Articulation: The Backbone of Your Running Journey


Your spine is like the sturdy backbone of your running journey, quite literally. It plays a crucial role in maintaining proper posture, reducing impact on your joints, and facilitating efficient movement. Yoga offers a range of poses that promote spinal articulation, allowing you to maintain a healthy, balanced spine. Poses like Cat-Cow, Downward Dog, and Sphinx Pose gently stretch and mobilize your spine, relieving any tension built up from your runs, and allowing the impact of your heel hitting the ground to flow and dissipate through the body, spreading and releasing as it needs to.

A runner on tarmac
Pavement pounding

3. Stability: A Solid Foundation for Endurance


Imagine running on a wobbly foundation—challenging, right? Yoga helps build a solid foundation by targeting stability muscles, such as your core, hips, and glutes. In Sports Yoga sessions, I always focus on stability and strength to support you in your chosen sport. If you can move your limbs while maintaining strength through your centre, you can power through, making movements efficient and focused. Poses like Boat Pose, Warrior III, and Plank strengthen these muscles, giving you better control over your movements, supporting the areas that often are first to get fatigued, reducing the risk of injury, and improving your overall running performance.



4. Mobility: Embrace the Fluidity



Fluidity is key to a runner's stride, and yoga can help you achieve just that. By incorporating yoga poses that focus on hip openers, such as Pigeon Pose and Butterfly Pose, you can increase your hip flexibility, allowing for a more extensive range of motion during your runs. This newfound mobility will promote a smoother gait, help you avoid unnecessary stress on your body, and unleash your inner gazelle. I also focus on ankle mobility and stability, an area that has huge ripple effects into the soft tissue for the whole body, creating global freedom of movement, by some simple targeted localised movements.


A runner with prosthetic leg leads the pack in a marathon race
Going the distance

5. Breath Performance: Running with Ease


I can't stress enough how vital proper breathing is for runners. Yoga pranayama (breathing techniques) can enhance your breath performance, optimizing oxygen intake and energy utilization. The practice of deep belly breathing and exercises like Alternate Nostril Breathing can help expand lung capacity, increase endurance, and bring a sense of calmness to your runs. Like any other muscle, our diaphragms benefit from training and building up over time, and this is exactly what pranayama can do.



So, dear runners, it's time to step off the beaten track and onto the yoga mat. By incorporating yoga into your routine, you'll experience improved recovery, enhanced stability, increased mobility, and heightened breath performance—all while maintaining your running longevity. Get ready to tap into your inner Zen, find balance, and become the best version of yourself, both on and off the track. Happy running!



Join me on the mat for a special Yoga for Runners session! I'd love to hear how you get on!








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