Running the Bristol Half Marathon this Sunday?
What you learn on the yoga mat either at your group class or in your own home yoga practice can be invaluable to help keep you injury free, focused, motivated, energised and able to stay the distance. Here are some top-tips:
1) Tall posture
Yoga practice often starts by standing on the mat, focusing on standing with awareness, with attention and length in the spine, having an open chest, and then relaxing your shoulders and breathing deeply. Bring this feeling of readiness yet relaxation into your pre-run preparation and take some deep breathes to stay focused and relaxed. Stand with both feet evenly supporting you and be aware of the shift of balance from side to side of the feet and body. This awareness of balance can carry on through into your running to help keep you centred and grounded for the duration of the run.
2) Stay aware to prevent injury
It is easy to become part of the crowd and lose your internal awareness, meaning your perhaps not listening to your body and maybe accumulating tension into your running. This is when injuries are far more likely. Stay focused and aware of your running and how your body is responding. Keep aware of how your breathing is, and try to relax and let go of any tension as you notice it coming into the body. During the run, every 10 minutes or so, spend 10 breaths checking that you are breathing well, with a good exhalation, that your shoulders and body are relaxed, and that your posture isn't starting to collapse as you become tired. Reenergise yourself and keep your focus going.
3) Open your chest to breathe
Breathing properly is very important to ensure your body is working at its optimum, and many people only use a portion of their full breath, meaning their bodies have to work harder. As you tire, everything wants to collapse downwards, including your chest and shoulders. Or perhaps you become tense and your full capacity for breathing 'seizes up' as you will yourself on. Keep your chest open, shoulders back and relaxed, shoulder blades down, arms and hands relaxed. Maintaining this openess will enable optimal breathing.
4) Take time to exhale
Your yoga practice will have taught you to exhale completely, and this takes time and practice. If you become out of breathe during running, it usually is because your not breathing out deeply enough. Focus on your exhale, breathe out from the belly drawing your belly button in towards the spine, take a few deeper exhales and than relax into a breathing rhythm that allows full exhalation.
5) Some Downward Facing Dog
After the run, fully stretching will help your recovery and leave you in less discomfort the next day. Include some time spent in downward facing dog as this can be great for stretching your calves, hamstrings and your back. Stay in the pose for at least 8 full breathes (breathing slowly), longer if comfortable for you. Each inhalation spend time lengthening the spine and extending the hips away from the shoulders, each exhalation allowing the legs to take a little more of the stretch. Taking some time to relax and stretch here to help your recovery from the run. (Not advis
Most of all, enjoy your run and good luck!
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