Running is awesome!
For a very simple reason.
Running is convenient.
Running is easy.
At least it seems like that. I wish it was true as well, but the fact is……. it isn’t.
Anyways, a good thing to believe in at least to start off.
And by the way that’s precisely the reason why every one of us has given running a try.
All we need are two legs. And a distance to cover that’s it.
A handy way to your calorie management, your weight management, and overall fitness.
But when you start running (like any other physical activity), you want a consistent noticeable improvement. And that is when most of us realize that running is not really so easy.
Mainly because of two reasons;
- Only just by running your knees and your muscles pay a hefty toll on such liberating activity.
- But also in the running, you hit a performance plateau very fast.
And unfortunately, more running is not the answer for that.
There could be a lot of reasons for such a performance halt.
And the worst part is, it is quite difficult for an average person to assess their problem.
- It could be due lack of proper running technique
- Weaken supporting muscles
- Lack of requires flexibility in joints.
And many other things which are quite hard to figure out on your own.
More you ignore more are the chances of injury.
It is the time when most of the running experts suggest different workouts and stretch to maintain your running form.
And again choosing the right exercise/stretch is not an easy job either.
And yoga is the only way out this catch 22 situations.
- Yoga seems very simple, but it is a very complicated form of workout which works on multiple muscle groups and joint and the same time.
- Not only this, yoga is the only form of work out in which you may get all desired benefits, like muscle strength, stability, flexibility, respiratory endurance all at the same time.
- Last but not the least until and unless you have some particular medical condition, yoga has ZERO SIDE EFFECTS.
Featuring are the list of yoga posse that helps explicitly in strengthen the required muscles, developing a good running posture and results in helping you run faster with more efficiency and ease.
01. Tree Pose.
Benefits: A beginner level balancing pose, which prepares you for advance level poses. But that’s not it, not only this pose strengthens and fine-tunes legs, hips and core muscles, but it is also useful for better concentration and revitalizing your mood. Tree pose also create muscle alertness for better movement and reduced risk of sports injuries.
Tips: Focus on a non-moving point in front of you to help with balance. If your balance is off, place the bottom of lifted foot anywhere along the inside of your standing leg.
02. Downward Dog Pose.
Benefits: Provide a great stretch to the entire backside, open the shoulders to get a better range of motion. Enhance shoulder and forearm strength while lengthening calf and hamstring muscles. Excellent pose for maintaining a proper running posture in long runs. Moreover, increase blood flow towards brain which decreases stress and enhances productivity.
Tips: Watch out for any hyper-extension of elbows and knees. If you feel too much pressure on your shoulders, shorten the distance between your hands and feet, or allow your knees to bend until you feel an even stretch throughout your entire back. If your hamstrings are tight and your spine is rounding, bend both knees slightly and tip your pelvis so that the tailbone reaches upward. Focus on a long spine by pressing into your palms and lifting your hips.
03. Upward Dog Pose.
Benefits: A great pose to challenge you for lifting and opening your chest. Which results in improving our posture and enhancing lung capacity. Also strengthen the spine, arms wrists and shoulder muscles for visible improvisation in athletic performance.
Tips: If you are feeling too much pressure in your hand, shift your weight towards legs by elevating your hands on a yoga block or chair. If you are having difficulty in lifting your legs in the air, tuck your toes inside. Engage your abdominal muscles to release excessive pressure in the lower back.
04. Chair Pose.
Benefits: An excellent pose for toning your legs. Build lower body strength by working on your calves ankles hip flexors and back. Develop endurance while opening the shoulders and chest to Stimulates the heart, diaphragm, and abdominal organs. A good exercise to reduce flatness of feet.
Tips: Keep your back straight throughout your spine. Avoid rounding it up and opening up your chest. To keep up the balance put the weight of your body on your heels, and you may be able to lift your toes. If feeling too much pressure in legs, change knee angle.
05. Runner’s lunge.
Benefits: Build endurance in legs mainly hamstrings. At the same time strengthen your lower back and ankles. Develop hip flexibility, which helps increase the length of your stride and help prepare your body to make sharp cutting motions actively.
Tips: Dig down through your front heel to focus on endurance, and pull legs toward one another to engage inner thighs and increase the effectiveness of this exercise. Keep neck in line with spine, gazing about one and a half feet ahead of the front foot.
06. Warrior-3 Pose.
Benefits: Great for increasing your balance and developing lower body strength. Enhance the range of motion and stability in your shoulders. Develop core endurance for sports such as swimming cycling etc. Excellent for teaching body awareness makes you more productive and enhance concentration.
Tips: Try to square your hips by lowering the hip of the raised leg and press down harder through the planted foot to lift the hip of the planted leg to even out your hips. For modification: place a hand on yoga block under the shoulder to maintain the balance.
07. Aero Lunge Pose.
Benefits: Building endurance in the lower body mainly hamstrings. At the same time develop hip flexibility, which helps increase the length of your stride and help prepare your body to make sharp cutting motions. Develop endurance in shoulders and back muscles which are quite essential in maintain correct postures in long runs.
Tips: Dig down through your front heel to focus on endurance, and pull legs toward one another to engage inner thighs and increase the effectiveness of this exercise.Keep neck in line with spine, gazing about one and a half feet ahead of the front foot. For modification, get back to runners lunge if shoulder pain is unbearable.
08. Extended Leg Pose.
Benefits: Great for Improving balance and fine tuning of legs and core muscles which results in better muscle alertness and reduced risk of injuries, while stretching hamstring.
Tips: If your balance is off try to rest your hand on any object/surface by your side. Balance poses take practice, so always start with the modification first or use the yoga props and work your way to the full pose.
09. Extended Side Angle Pose.
Benefits: Stretches and relieves stiffness in neck, shoulders and back muscles. Provides a deep stretch to the groins and hamstrings for better hip flexibility and strength. Strengthen core muscles for better upper body control tone your abs and side muscles.
Tips: Keep your upper body lifted. Use the leading arm to open the hip further, pressing the knee further outside. For a more relaxed version rest your front elbow over front knee.
And if you are looking for some more yoga poses and further guidance do check out our ultimate yoga assessment guide. As it comes with every thing, a yoga practitioner needs when practicing solo.