RUN + YOGA challenge [Day 3] & more yoga benefits for runners

Today is a YOGA day.  

We’ve touched upon the benefits of yoga for runners in some previous posts.  Today we offer another perspective from the book, Yoga for Runners by Christine Felstead.  Screen Shot 2014-09-03 at 4.43.19 PM

The back of the book reads, “As a runner, you strike the ground 1,000 times per mile, with a force of two to three times your body weight.  You can feel that impact in the muscles, ligaments and bone structures throughout your body.  [This book] addresses both the physical and mental demands of the sport…. after just a few weeks of Yoga for Runners, you will feel stronger, more balanced, more in tune with your breathing, and more aware of your posture and technique.”

Felstead lists several positive EFFECTS of yoga on runners;

  • flexibility
  • strength
  • biomechanical balance
  • a complete body workout
  • energized body
  • improved breathing
  • several mental effects including stress reduction & mindful eating

She also lists the BENEFITS  for runners;

  • better running
  • healing and avoiding injuries
  • post-race recovery

Yoga is also a great form of cross-training and/or post-run recovery.

We will be featuring information from her book over the next month of our RUN+YOGA=SYNERGY challenge. Just enough to give you great advice, but not TOO much so you buy the book for yourself!  So check back often and take the challenge with us this month to see if you notice a difference!

Felstead also offers a variety (over 80!) of poses and sequences to focus on various areas of a runner’s body.  Today’s sequence comes from her CORE STRENGTH chapter, MAXIMIZE YOUR RUNNING PERFORMANCE.

A strong core supports your leg movement, which can give you a more efficient running stride, in turn reducing fatigue, injuries and increasing endurance and possibly running times.  Below are some poses she suggests to build a strong core.

  • Ab curls
  • Plank
  • Chaturanga  do-yoga-be-awesome
  • Side plank
  • Dolphin and/or down dog to rest
  • Dolphin plank (if you’re feeling ambitious, do a few plank –> dolphin plank –> plank sequences… Heidi had us do these at Harbor Yoga on Monday and we are STILL sore!)
  • Upward plank
  • Upward dog
  • Boat
  • Bridge
  • End with Ear to shoulder and/or Eagle to release your upper body

Repeat sequence a few times to get in your 10-20 minutes of yoga for the day.

Pair this with a 5-10 minute warmup and cool down (maybe even a jog!) and you’ve completed today’s challenge!

Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

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The challenge is below, both a picture and pdf version.

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YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

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