Use yoga to improve your running

Runner's high: it's what keeps us jogging in the sideways rain, blistering cold and slippery snow and, once you're hooked, can be as addictive as any cheeky chocolate bar.  But despite the array of health benefits, like reduced risk of obesity, cancer and stroke, running is actually quite tough on your joints.

Enter Yoga for Runners at Suka Sport. All about restoring the muscles and joints, the class uses yoga postures to target and stretch areas worn down from pounding the pavement.  As it's marathon season, we here at Zest have ramped up our running schedules in preparation. (We'll also be at the Race for Life 5K Battersea Park - come cheer us on this Wednesday!). Needless to say, a serious stretch was well overdue.

Instructor Rebecca Bogue started the 75-minute class by teaching us the 'ujjayi breath' (pronounced 'oo-jah-ee') used in yoga practice. This breathing technique involves flexing the diaphragm during both inhalation and exhalation and, as Rebecca explained, will remind us to breathe properly while holding our core in as support, important for both successful runs and yoga sessions.

We then moved into a series of postures which focused on the areas most affected by running: knees, hip flexors, hamstrings and, somewhat surprisingly, our shoulders. Rebecca explained that most runners shrug as they jog, creating tension in the upper body.

Sixty minutes of arm raises, lunges and downward dogs later, we were thoroughly stretched and ended the session with savasana, or a relaxing pose that involves simply lying on the ground as a reward for all the hard work.

Forget runner's high, this was yoga high at its best.  Not only did I feel relaxed, but my tense muscles were looser than they'd been in months. And my next run went so well, I even decided to run an extra half K!

We haven't forgotten about you bike lovers, though. Suka Sport offers a Yoga for Cyclists class, which also focuses on the knees and hamstrings, but includes cycling-focused postures such as backbends, to combat the arched back cyclists can develop. 

Yoga for Runners/Cyclists is available at Suka Sport's Soho location, but if you're not in London, try these yoga moves to ramp up your runs and rides:

Poses for runners:

Pigeon pose, to work the hip flexors, open the chest and stimulate digestion:

1.       Rest on all fours with knees under hips

2.       Exhale, and move your right knee forward behind your right wrist. Extend the right heel outwards away from your hip to create enough space for both hips to rest on the floor (or as close as you can manage)

3.       Stretch your left leg directly backwards, pointing your toes

4.       Exhale and slide your hands forward until your head is resting on the floor, face down. You can also hold your elbows if this is more comfortable

5.       Breathe and hold the pose for 30 seconds

Tree pose to work the hamstrings and improves coordination and balance:

1.       Stand up straight with feet together and flat on the floor and arms relaxed and hanging down at your sides

2.       Bend your right knee and lift your right foot up and inwards, so the sole is resting against your inner left thigh. Move it higher until the heel is as high as it will go and pushing the thigh, with your toes pointed toward to floor

3.       Keep your supporting leg firm and straight with tailbone tucked under and keep your hips parallel to the floor. Inhale and bring your palms together at your heart

4.       Take a deep breath and lift your arms straight above your head with your palms touching each other. It may be easier to balance if you focus on a fixed spot

5.       Breathe and hold the pose for 30 seconds

Poses for cyclists:

Fish pose to stretch out your neck and spine and relieve breathing problems:

1.       Lie flat on the floor on your back with your legs and feet together, arms by your side, palms down

2.       Move your hands in, side by side, under your bottom and take a deep breath

3.       As you breathe out, lift your chest, arching your back and pressing your elbows into the floor

4.       Keep lifting slowly, moving your head back until the top touches the floor and your chest is raised as far as it will go comfortably

5.       Breathe and hold the post for 30 seconds

Warrior 1 to strengthen ankles, feet, knees and help you breathe more deeply:

1.       Stand at the edge of your mat facing the side, feet together and arms hanging at your sides

2.       Step your right foot about 5ft to the right, turning your right foot out to 90 degrees and left foot in a 45 degree angle. Align your heels

3.       Exhale and rotate your body around to the right - it should be facing the toes on your right foot. Exhale and bend your right knee forwards over your right heel with your thigh parallel to the floor, keeping your left leg straight and extended behind you, with both feet on the floor

4.       Take a deep breath and lift your arms straight up above your head, shoulder-width apart. Drop your head back and look up, stretching out your back and neck

5.       Breathe and hold the pose for 30 seconds. Repeat on your left side

Or grab a copy of Zest's Yoga Made Easy to learn more about how yoga can improve not only your runs, but your flexibility, posture and increase your overall wellbeing. As the yogis say, Namaste!