Yoga on the Run
If you are a runner training for the Great Limerick Run 2018,yoga is a great addition to your training schedule but it can be hard to set aside dedicated time with your mat when you need to run every day also! But the good news is that you don’t need to spend a massive amount of time practicing yoga to notice the benefits. Try adding even a few minutes of yoga into your day and your muscles will be thanking you! Try sneaking these poses into your daily routine and you will keep your body supple and stretched and ready for your run. You may get a few funny looks from family, colleagues and friends but it will all be worth it when you cross that finish line!
- When you wake up in the morning, instead of pressing the snooze button on the alarm do 2 or 3 minutes in Cobblers pose. This is a great stretch for runners as it opens the inner thighs, knees and groin, and even boosts mobility in the hips.
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Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. |
- While you are waiting for the kettle to boil for your morning tea or coffee try doing a little tree pose. Tree Pose stretches the thighs, groins, torso, and shoulders. It builds strength in the ankles and calves and can also help remedy flat feet.
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Bend the right knee shifting all the weight into the left leg. Turn the right knee to the right wall resting the heel against the left leg. Slowly slide the right foot up the left leg, only as high up as you can maintain your balance. When you are balanced here, slowly bring the palms together, prayer position in front of the heart. If you are very balanced here, try the next stage by inhaling the arms over the head. The fingers are reaching up and the shoulders are down and back. Breathe and hold for 4-8 breaths. |
- A plank pose while you wait for the microwave to ping! Plank Pose is great for runners because good core strength is a must to prevent injury. A strong core and having an awareness of your core is going to ensure you have proper posture and form when running.
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Start by getting into a press up position. Bend your elbows and rest your weight onto your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for as long as you can! |
- If you have an office job try a Seated Twist at your desk. You’ll get away with doing this in the office without looking too crazy! Twist to your right from below the waist, keeping your spine straight and your head in line with your spine, focus on your breath and remain in position for several breaths, repeat on the other side. This will work the oblique’s which are important for core stability .
- It’s so easy to sink into the sofa after a long day for an hour or two of TV or Netflix but you could so easily squeeze a cow face pose in during your fave show! This shape helps bring back the natural curve in your feet, knees, and spine helping with posture and it will feel fantastic if you’re just back from a run.
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Get into a kneeling position. Make sure your knees are placed directly under your hips. Let your hands rest on your knees. Bring your knees closer to each other so that the gap between your feet automatically widens. It should be wider than the width of your hips. Then, firmly press down on the tops of your feet. Gently lower your hips, roll the calves away. Ensure your hips are right between your heels. You need to make sure that while you get into the pose, you do not feel any sharp, twisting sensations in your knees |
- Low Lunge or Crescent Lunge is a runner’s best friend. Try doing this stretch right after your run as your cool down stretch, this will opens the whole front of the leg and front hip muscles, into your lower pelvis and abdomen. All of these muscles tend to become overly tight after running. Hold this stretch while warm for at least 20 to 30 seconds per side.
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Step your right foot forward between your hands on the ground, aligning the right knee over the heel. Then lower your left knee to the floor and, keeping the right knee fixed in place, slide the left back until you feel a comfortable stretch in the left front thigh and groin. Turn the top of your left foot to the floor. Inhale and lift your torso to upright. As you do, sweep your arms out to the sides and up, perpendicular to the floor. Draw the tailbone down toward the floor and lift your pubic bone toward your navel. Lift your chest from the firmness of your shoulder blades against the back torso. Repeat with the left foot forward for the same length of time. |
So go for it, you’ll be amazed how much yoga you can fit into your day and slipping on a pair of I-spy liquid mercury yoga leggings will make it even easier to squeeze some yoga into your day!
The good news that you can attend my SportsYoga.ie Breathe for Speed classes in a location near you.
Join in my classes in the following locations ;
The Loft Yoga Studio Clonlara. Tuesday 8.30pm
UL Sport Arena UL Sport Arena Wed 7.15am & 6pm
Limerick Strand Hotel Strand Hotel Limerick Thursday 7pm
Safe training and I will chat to you next week
Regards
Paulette
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