Friday July 18th 2008

Yoga for Runners ... after a forced hiatus from blogging and running, where did June go to?! - more on that in a later blog, I thought I'd share some simple, fantastic, quick(!) yoga routines that a running yoga teacher gave me.

 

I actually have a book called The Runner's Yoga Book, by Jean Couch. It's actually a very good book (my wife, a yoga teacher gives it the thumbs up), however it's too much of a yoga book for those of us who are runners first, and other stuff second :-)

 

First off, why do something like yoga (& run)?

Most of us know that stretching after a run is a good thing, I've always done some, but usually half hearted and never enough!

Over the years of running and more recently doing weights, the inevitable has occurred; my hamstrings have tightened up and some days my body feels like a truck has hit it. Hang on second if running and raw food and weights are so good for you why do I have so many aches and pains?

 

Anyway over the last month or so I've been busy, busy, busy and the stress has been piling up. I tried to stick to my 5k treadmill time trial training program, when I did run or did weights I found myself having to squeeze it in, occasionally cutting it short if my hectic schedule demanded it. Consequently stuff like stretching started to take a back seat, worse still to make up for missed, shortened training sessions, I would inject more speed, esp. towards the end of workout, which of course created more lactic acid and without a proper cool down or stretch, my limbs soon started to seize up and no amount of green juice was going to fix that one!

 

At the end of a crazy, crazy week on Koh Samui I decided to fit in a morning yoga session at the Spa Samui with Mike. I think the last time I was on a yoga mat/sala was 12 months before (during my annual fast, which reminds me I'm due to do one!). Now, I know Mike and forewarned him I would be going to his yoga class the next day. He's a runner (although runs/trains infrequently) he can still knock out 1:30 half marathons with little or no preparation. Maybe be a little unfairly to the fasting people sharing the sala with me Mike went through a great session (90 mins) which was definitely geared to runners(!) - thanks Mike. My hamstrings groaned and protested as I worked on various poses. The Sun Salutation routine is always amusing for me as it has certain poses which show up my inflexibility; downward dog and the lunge poses. I know my downward dog is just awful, my wife always chuckles when she sees me trying to do it.

 

After the class, I felt great but the icing on the cake was a print out Mike had prepared for little old me!

In that printout he highlighted three absolute must do yoga stretches to do after every run. For those of you familar with yoga Sanscrit names here they are:

 

Supta padangusthasana (leg against wall or door; for hamstring and abductor flexibility, strengthening hip joint and improving blood circulation - you can use a strap if no wall or door is available)

 

 

 

Viparita karani (on pillows; removes systemic fatigue, relieves leg pain anf fatigue, improves circulation without strain)

 

 

 

Supta virasana (on pillow, relieves aches, general fatigue and pain in the calf, rests heart and lungs)

 

Ideally you would do each for 10 minutes, however if pushed I will do each for about 3-4 minutes (esp. the first one).

 

I've been doing this after each run for the last couple of weeks, the difference is simply amazing. Almost all of my aches have gone and my downward dog is less painful to look at ;-)

 

On the food front, I've been starting the day with a green juice for the past week which has been really nice (my trip to Koh Samui kick started this off again as I was staying at the Spa and that stuff is on tap). I'm not a mad fan of juiced fruit or greens since the food is no longer whole. I usually rely on my green smoothies to get my daily greens intake, but I figure it's pretty cleansing and since my fast is overdue no bad thing to do!

 

On the running front I've been doing mostly fartlek stuff. This evening I cranked out a very enjoyable progressive 5 miler. Starting at 8 minute miles and gradually picked up the pace, ran the mid miles at sub 7 min/miles and finished at 6:15 pace.

 

I have a few weeks of 'messing around' left then I start my marathon training mid August. I've entered the Hastings marathon (100th year anniversary, second time it's been run) - December 14th. The profile is quite hilly, I suspect my coach will have some killer hills workouts planned so I'm prepared for it. The first few miles look vicious!

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Raw-runner > Blog > 2008 > July > Friday July 18th 2008