yoga for runners

Living Fit Spring RUN+YOGA Challenge & FORE! Miler Training

We love fitness and community.  This challenge involves both!

Many of our runners are doing the FORE! Miler this May so we’ve created a fun training plan with multiple weekly challenges.  Of course many of them involve photos, so don’t forget your camera phone.  Our schedule is below.  Attend weekly group runs for more details and to ask questions about mileage, etc.

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The first group event is this Thursday, our spring kickoff run.  We will meet at the Town Lot in Historic Dublin (behind Starbucks), run 3-4 social miles, then end at Vitality Smoothie & Juice for samples and giveaways from several companies including lululemon athletica polaris, Crazy Richard’s Peanut Butter, Vitafusion, Winans and more!

Hope you will join in the fun!

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Why I Run [Teresa Gellenbeck] & Run+Yoga challenge [days 22-24]

Hopefully you have been keeping up with the Run+Yoga challenge!  I know life gets busy and often the first thing you’ll push aside is exercise, but try to make it a priority, even if its just 20-30 minutes per day.  Your body & mind will thank you for it.  Its the last week, so try to finish strong!

Day 22 – Rest or XT

Day 23 – RUN

Day 24 – YOGA

Individual runs, some yoga poses [all over Columbus!] and lots of water have kept us busy the last few days.  Some of our group members have been doing some high mileage lately… if you’re looking for some yoga stretches, check out the new post by Christine Yu,  yogi turned runner, called Six Yoga Poses for Runners.

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We are headed to PAI yoga tomorrow night after our group run, so we’ll be sweating it out in multiple ways.  Pictures to follow 🙂

 

#whyirun [tgellenbeck]

Several of my non-running friends cringe when I say ‘Why don’t you join us for a group run this week?’ This often leads to conversations about exercise and my own personal beliefs about running.  Here is why I run, in a nutshell…

  • In 2006, I hit a rough patch in my life.  I won’t bore you with the details, but running gave me something positive to focus on.  Instead of staying up late or indulging in unhealthy ways of coping with stress, I set out to become a distance runner. And that is just what I did. By 2008 I was in a much better place; I had completed my first marathon, met the man of my dreams and built several strong, lasting friendships.  Running helped me stay focused, stay positive and of course, stay FIT!
  • Running is one of the best overall workouts that exists.  I have always been a roller coaster with my weight; lose 10 pounds, gain 5.  Lose 15 pounds, gain 10.  Especially after the birth of my son, my body needs some hard core cardio to stay lean!  Running is a fat blaster, especially if you are willing to do interval training.  It keeps me in shape and allows me to be guilt-free when I indulge in the [occasional] chocolate dessert. 🙂
  • Its affordable!  No expensive gym membership.  Just a good pair of running shoes.
  • Its a social sport.  I can bring my son with me in our jogging stroller (if I’m up for a good workout!)  I can chat with running friends about their week, their yummy lasagne recipe, or the latest yoga class that we just HAVE to check out. I’ve met new people through running and grown closer to some I already knew.  One of my dearest running friends talked me into running my first marathon and two years and two PRs later, I was also the Godmother of her children.  Another running buddy later became a roommate for a year.  You really get to know people when you are training together 1, 2 even 5+ hours per week.  There isn’t much else to do on those long runs than talk, share your stories and get to know one another.
  • It allows me to set goals and work towards accomplishing them.  I have always been a list-maker.  I love making lists, then checking things off the list.  So a training schedule for a race is the ideal list-checking device!  Pick a race, make a training schedule, keep a copy on your fridge and watch your progress.  I also love to travel, so destination races are a way to check two things off the list at once… run a race and see a new place!

I could go on and on, probably coming up with 10-15 more reasons I run, but I’ll spare you 🙂  Thanks for reading!

 

Join us this month [National Yoga Month!] as we wrap up our Run+Yoga Synergy challenge.  

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RUN + YOGA challenge [Day 12] XT or REST

Today is a CROSS TRAIN or REST day.    

Took a break around here today and rightfully so.   We’ve all been working hard! And we have another group run in the AM, so that should suit us just fine.    Screen Shot 2014-09-12 at 9.44.43 PM

Hope you found some peace today, whether you worked out or not.

 

 

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 🙂

Cross Training photo credit to www.cycling360media.com

RUN + YOGA challenge [Day 5] XT or REST

Today is a CROSS TRAIN or REST day.    images

We have updated our challenge to include TWO potential REST days.  We want you to feel accomplished, but not overworked!

If you choose to cross train, it can include any type of movement.  Hiking, biking, walking, lifting/weights, kettlebells, kickboxing, P90x… the list goes on!   The idea is to get in at least 30 minutes of movement and work various parts of your body and muscles that you don’t necessarily work doing yoga and/or running.

You can find a lot of great workouts on Pinterest, YouTube and other fitness enthusiasts websites/blogs.  Here are a few ideas to get you started…

 

Many of our runners do their long run on Saturdays [some doing 18 miles tomorrow!], so don’t do anything too strenuous or new on a Friday.  Your body will thank you for it!

 

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 🙂

Cross Training photo credit to www.cycling360media.com

RUN + YOGA challenge [Day 4] RUN!

Today is a RUN day.  

Thursdays we partnered with lululemon Polaris and created ptown run club.  

Click HERE for more info and come join us!

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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 🙂

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 🙂

RUN + YOGA challenge [Day 2]

Did you make it to day 2?  Hopefully, considering yesterday you were allowed to have a rest day! A bunch of our runners attended a hot yoga class at Harbor Yoga studios.  No resting here!

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If you are a veteran…

Consider mixing in a little speed work on Tuesdays.  Speed training has many benefits, which you can read about in our previous post.

Today’s speed session – let’s start off easy.  This can be completed on a track, outside, or a treadmill.  We will use time instead of distance.

  • 5-10 minute warmup [EZ jog or walk]
  • 2 miles of intervals [pickup your pace, slow it down, pick it back up – remember Indian Runs?]
  • 5 minute cooldown & stretch

If you are a newbie…

Just work on building endurance and take it nice and easy.  You should not incorporate speed training into your running routine until you’ve been running [injury free] for at least 6 months.

Remember, you can adjust the weekly schedule to meet your needs, just do your best!

Good luck! 

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 🙂

 “Benefits of running” photo credit to www.teluguone.com

RUN + YOGA = Synergy [30 day] Challenge!

Take our RUN + YOGA Challenge!  

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If you missed our previous post about the synergy of running and yoga, that is a good place to start.  A few of our Living Fit Columbus members started brainstorming ideas.  We love running.  We love [hot] yoga.  And we love a good fitness challenge to keep us focused and motivated.

So take the challenge with us!     run-like-a-yogi

There are no prizes, just the satisfaction of finishing, perhaps pushing your body to new limits, and maybe a group photo at the end 🙂  We will be blogging and posting about it on our social media to help keep us all on target.

Some of us are also in the middle of Whitney Carlson’s 12 week Run Builder, so this could get interesting!

Not sure if you’re ready to tackle running? Or yoga?  Need more motivation?

Check out more info on running & yoga below from FIT experts around Columbus;

WHY RUN?

WHY YOGA?

  • From Studio 543 Yoga
    • BENEFITS OF YOGA:  Your body is your gym! Using your body as a weight you will gain strength, flexibility, and endurance while building a long, lean, toned body!
    • HOT YOGA =  
      • INCREASE METABOLISM + BURN FAT  The heat increases your heart rate faster for an awesome cardiovascular workout.  Your heart can work the same doing hot yoga as it does when running, while never leaving your mat you are burning calories and speeding up your metabolism.
      • FLEXIBILITY: The heat allows you to safely reach new levels of flexibility, making you less prone to injury.
      • DETOXIFICATION: The heat and humidity make you sweat more while flushing toxins from the body.  Your skin will be glowing!
  • From Harbor Yoga ~ Co-owner Heidi was a runner and athlete throughout her life and took up yoga to gain strength and flexibility.  She has found that regular practice keeps her body strong and her mind happy. Co-owner Angie, as well as several other instructors, run in addition to their yoga practice.

So here goes…

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

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YOGA + RUN challenge [PDF version]  tumblr_m81xkvRECF1ras4h0o4_500

You can add in your own variations of RUNS and YOGA sessions and mix up the days to fit your schedule.  You can also check back with us to see what we are doing [can’t promise daily updates, but plan to post ideas, suggestions, etc!]

We will also be using Instagram for #yogamatters, #strikeapose and #whyirun ~ feel free to follow @tgellenbeck1 and/or tag your photos #livingfitcolumbus 🙂

Email LivingFitColumbus@gmail.com if you want to be on our e-blast, have questions, suggestions, or want the modifiable challenge file in Excel.

GOOD LUCK!  

Let the challenge begin!

 

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 🙂

 

Why I Run [Lan Nguyen]

Lan is one of our Living Fit Columbus and ptown runners.  We are excited to have her as our guest blogger this week.  Read more about her in our previous post 10 facts about Lan!

Here is her contributing post this week, telling us why she runs…

[LNguyen]  10356352_10202168799527994_5974605198722914465_n

Hi there, world!  Lan here.

This morning, I slept through my alarm and woke up late for my Saturday 12 mi run (I’m currently training for the Columbus Marathon in October).  Normally, to beat the heat, it’s been best to get out before the sun rises to squeeze those long miles in.  Today 8:30am would have to do.  Then I checked the humidity – 90%.  Oh my.

Fast forward – 3miles in, I had to stop and take a short break.  It was hot.  The sun was beating.  There was no breeze.  The first thing I wanted to do was quit, but I couldn’t.  Quitting is not an option.  Today is a 12 mile run and there’s no way I can go home and not finish my goal.

Running (and yoga too) has become a passion of mine over the last few years.  When I’m tired, I run/yoga.  When I’m stressed, I run/yoga.  It’s an outlet to think and clear the mind.  When I first started running, I would go a few miles and call it quits.  Overtime, the “quitting” turned into “Oh, only a few more miles to go!  No worries!”

My “why” to running is because it is a part of my lifestyle and method to mentally organize. 

So by my 9th mile, I was reminded of “why” I decided that a long run semi-mid morning was such a great idea.  The dedication, passion, and commitment I made to myself the day I signed up for the marathon (or any race in general) gives me reason to keep going.  The run was indeed challenging in hot weather, but it was worth it.   Now I get to enjoy my post-run green smoothie and I am one step closer to my recovery hot yoga session tomorrow!  

I’ll close with this quote, “The past is like an anchor holding us back.  You have to let go of who you are to become who you will be.”  

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Harbor Yoga studio, one of our local Columbus favorites!

 

We encourage you to join us in September [National Yoga Month!] for our fun Run+Yoga Synergy challenge.  Who knows,  maybe you will discover a new passion and love for yoga and/or running!  Why not at least give it a try?

Check back soon for details!

Running + yoga = Synergy

Aye, aye, aye!  [is that spelled correctly?]

As stated in a previous post, I [Teresa] am a high school business teacher.   The school year started last week and between being prepared for my active teenage minds, re-adjusting to being a working mom, trying to squeeze in workouts, grocery shopping, cleaning, laundry… there is NO time to blog!  Hoping to get in at least one-two posts per week, but it may be inconsistent for a while. 😦

Anyhow, most of you know that I am a runner and only a wannabe yogi.  I started practicing more regularly this year and pretty much fell in love!

We incorporate it during some of our group runs for stretching…

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We’ve posted about these previously, but we LOVE lululemon’s yoga poses for runners and use them frequently;

My family caught onto this new passion and blessed me with some great birthday gifts last week…

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Over the last eight months of more regular practice, I’ve discovered SO MANY BENEFITS of yoga…

  • Its a great workout [especially  Harbor and Thank‘s hot vinyasa – my two favorite studios so far] that mixes it up, keeping your workout fresh and fun
  • Its an awesome low-impact cross training activity that can still get your heart rate WAY up and be an amazing sweat session  [depending on the type you choose – I prefer hot, power vinyasa]
  • Become more at peace with the chaos of life – no matter what type of yoga; slow, restorative, vinyasa, ashtanga – a little time on the mat helps reconnect with your inner thoughts, emotions & self
  • You will get stronger [all those crazy chaturangas!] and become more flexible, both great for running 
  • You learn to breathe deeper and more efficiently, also great for runners
  • Lan, a fellow runner friend and true yogi, stresses the importance of yoga for injury prevention.  Hoping she will blog about this soon!

A little more info and some specific poses/sequences can be found on our YOGA [for runners] page HERE or via some of the articles below.

Whitney Carlson – Stretches you must do if you are a runner

Love Life Surf – Yoga poses for runners

So back to the term in the title… SYNERGY = the interaction of two [or more] agents that produce a combined effect greater than the sum of their separate effects.

Basically this means that running and yoga on their own are pretty cool… but together, they are AMAZING!

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Why else would our favorite apparel store combine these two things?

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I’ll close with this.  An excerpt from another blogger, Tracey, who has a passion for both yoga and running;

I am a yogi, and I am a runner.

I credit my running with the fact that I’ve never had any yoga injuries.  A lot of my yogi friends have torn a hamstring or two, because they are constantly lengthening them and never contracting or strengthening them.  The backs of my legs are really tight for a yogi –  in fact, my heels have never reached the floor in downward facing dog – but I’ve never popped a hamstring either!

On the flip side, I credit my yoga practice with the fact that through over a decade of running, I’ve only suffered one small injury, an aggravated Achilles, which was quickly healed through acupuncture, and – you guessed it! – yoga.  My running friends who skip the yoga are constantly suffering from heel spurs, shin splints, stress fractures and all manner of knee and ankle issues.

Early on in my yoga practice, I tried to give up running so that I wouldn’t sacrifice so much flexibility on the mat, but the truth is, I love to break a sweat.  I know you can break a sweat in yoga, but I need to jump around, to propel my body forward, to move miles, not just move from up dog to down dog…

I am a yogi, and I am a runner.

Read more on the blog, BreatheRepeat.com or visit the article HERE.

Running Yogis

Love running, but not a fan of yoga?  Or maybe vice versa?  Try to commit to BOTH for a ONE MONTH CHALLENGE and see the benefits for yourself.  

We DARE you! 

Hope to see you soon.

Photo credits to:   inkiesink.com, LeenaBeePhotography.wordpress.com, lululemon.com, breatherepeat.com