Yoga and Running

Running is akin to taking a daily vitamin: it's a daily ritual for a serious runner. Whether it's the commitment to the routine, the goal of training for a race, or the pure love of the sport, a runner simply needs to seek forward momentum. A day without mileage can adversely affect endorphin release which can have catastrauphic effects on a runner's demeanor. That is precisely why staying healthy is paramount to a runner's well being. The recipe for staying healthy is simple: stay limber. If you want to stay limber try yoga.

Yoga and running are like salt and pepper; you need both ingredients for balance. Many runners are reluctant to try yoga as a cross-training tool because it is forgein to their mind set. If a runner seriously ponders yoga, they will discover that both activities are more silimar than different. Some similarities include: the regular routine of a practice; the endorphin release at the end of a session (commonly referred to in yoga circles as enlightenment); the ego wrestling that occurs during workouts to push beyond personal capabilities; the use of breath in creating energy in the body; and the life long span of involvement in an activity that improves mental functioning. Surprisingly, yoga offers a lot of forward movement albeit you don't leave the mat. Yoga appears to be the perfect elixir for the runner who wants to avoid injury. So why don't more runners practice yoga? Lack of time, fear of the unknown and not knowing where to start are some of the common road blocks to beginning a yoga practice. All of these barriers are easy to dismantle once the benefits of yoga begin to reveal themselves such as:

• looser hamstrings for better stride;
• increased openness in the hips;
• better flexibility and strength in the foot and ankle;
• improved mind body connection for greater focus on long runs;
• mind quieting relaxation techniques for better race performance;
• useful breathing techniques to help lower heart rate; and
• overall increased flexibility and strength for better performance and injury avoidance.

Now the question remains: How do you begin a yoga practice? It is useful to sign up for a beginner's class at a local yoga studio/gym. Typically, these classes run 45 minutes to an hour. The advantage of taking a class from a trained instructor is to learn the postures with the proper alignment. Alternatively, you can begin your own yoga practice at home with the aid of a yoga DVD specifically designed with emphasis on the runner's physique.

Once you have some knowledge about practicing postures, you can begin to develop your own in home practice and supplement your practice with taking occasional classes and using different DVDs. It's better to practice in short intervals (ten or fifteen minutes) three times a week and build from your base, just like training for a marathon. Some essential components to an in home yoga workout include:

• a 68" yoga mat or 74" yoga mat,
• a set of yoga blocks,
• a yoga strap,
• comfortable clothes,
• a warm room, and
• music or instructional DVD.

Yoga continues to draw more and more students, especially students in the 35 to 55 year old segment. According to a yoga study sponsored by Yoga Journal magazine, 16.5 million U.S. adults practice yoga. Of those who practice, 77.1% are women and 22.9% are men. Yoga can also be an opportunity to spend time with your family: it can be practiced with your partner, children and even your dog. Practicing yoga offers the body a chance to regain balance and flexibility, two factors that are sorely neglected in a runner's workout. When the runner's body is out of balance then overcompensating leads to overstraining and then injury. The additional benefits of relaxing the running mind and using your breath to breath more efficiently and fully, will add a fresh dimension to your running experience. Discipline is part of the runners credo. Adding yoga to the discipline of your workout constitution will bring you one step closer to your next exhilerating run.

To get a taste of yoga without leaving your home, try this centering exercise below:

Begin in simple seated posture on the floor with your legs crossed. Place a rolled up towel or pillow behind you if your hips are very tight. Sit up tall, shoulders relaxed and slowly begin to breath in and out through your nose. Follow the flow of air with your mind as you fill your lungs up underneath your rib cage and then press all of the air out of your lungs by engaging your abdominal muscles. Pay attention to any tension in your body and then send your breath to that location. Focus only on the sound and motion your breath. Leave all stressful thoughts, work and ideas outside of the room. Sit silently for two minutes with your eyes closed and your forehead, temples and jaw relaxed, and your arms resting gently on your knees with your palms facing upward. After two minutes, slowly open your eyes and sit up tall as you reenter your daily life. This may be your most challenging posture; simply standing still and letting your mind turn inward toward your breath may prove to be difficult the first couple of times, but stick with it.

Now you are ready to take the next step into your own personal yoga practice. Think of yoga as the sock that cushions the foot in the sneaker: If you run without socks you end up with blisters. Paradoxically, always practice yoga in bare feet. Your body will thank you in many ways, especially in allowing you to run with better balance, focus, strength and flexibility for the long run.

Namaste