Asanas for Runners

As I am completing my teacher training, there has been one activity (besides traveling) that has taken major priority: I'm training for a marathon!

It has been an exciting experience to combine yoga with long distance training. I was talking with a neighbor who competes in Ironmans, and when I told her I hadn't had any injuries while training for the marathon she was completely surprised and said she bets it's because of yoga! My husband and I have recently gotten up to 16 and 18 mile long runs on the weekends, running for almost three and a half hours at once, and have found it makes a huge difference for us, and we feel a noticeable difference following a run if we didn't get a chance to do yoga afterward. The restorative yet powerful practice of yoga helps to renew and strengthen what was just used during a run!

Here are some of my favorite asanas for after a run:

Forward Fold--After an hour of so of being upright and having my legs engaged during a run, it feels amazing to stand still, upright, and slowly bend at the hips and feel an amazing opening in the back of the legs, which tend to get tight on runners. My lower back often gets tight after a run, and this is a great way to start that opening. Guaranteed to get you to "ahhhh" after an exhausting run, and I like to begin with it.

Downward Dog--This is probably a given, but seriously a couple of downwards do the trick! Again, it helps to open the back of the legs and provide relief for the backside, hamstrings, lower back, and calves, and I absolutely love pumping the heels and alternating bending the legs. It feels amazing.

Revolved triangle-- Hands down my favorite post-run pose! For me, I feel like I am using and saying thanks to every muscle that just worked so hard for me. Sometimes it makes people say 'Ow' but really they mean 'Woohoo! I just used all these muscles on a run and they are all the better for it!' I think that's what they mean, at least..

Warrior 2-- Sometimes I get spanked by a run. It just completely beats me up. It was hot, I was tired, my socks kept falling down, I was still sore from the last run, or whatever. It happens! But that's alright because this asana is a great way to remind my body and spirit that I am powerful, capable, and will always be reaching for those horizons. Some pain and discomfort are necessary but I can and will always be stronger because of it. Also feels really nice on the quadriceps!

Pigeon-- Feeling warm from a run, pigeon helps to relax tight muscles and remind them that they can and should move more directions than just the up, down, back, and repeat of a running stride. Great for quads, rump and IT band.

Janu sirshasana-- Similar to why a forward fold is so helpful, I love to use janu to give some tender attention my legs individually. Training for a marathon has been interesting as I've found that although I have two legs that look a lot alike, they are so different! I have had pains in one that don't exist in the other, and janu gives me a chance to be gentle on a small strain in my left leg without feeling like I need to go into the pose any further.

Cobbler-- This pose makes a run all worth it! I have always loved doing a similar stretch after exercising so when I found out it was a yoga pose I'm pretty sure I did a fist pump. Again, with the legs being engaged and taking in the impact from the run, it feels wonderful to be able to separate them, open up and feel such a difference sensation that the one experienced in a run. I also like to open my feet like a book and even get a little foot rub in. Those brave little tootsies deserve some TLC!

Savasana--I owe it to myself! Without a little bit of rest to end my experience out on the road, track, or trail, the day can continue feeling hurried and too intense. A three to five minute savasana is the punctuation to say I have finished my workout and am ready to take on the rest of the day, not feeling 'spent' at all from the morning exercise. There is still a big day out there that needs to be conquered!

See what it can do for your running performance! As with all poses, they should be done gently and with care, ideally with an instructor for beginners.