Yoga for Runners Can Offer Remarkable Benefits

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Aging is not optional, but healthy aging is in our hands. The best way to go about it is by maintaining physical fitness as we age. It can be quite a challenge after you cross 40, but it is not something that you cannot do. Aging runners over 40 also experience challenges like deterioration of joints and muscles, wear and tear of connecting tissues, and a dip in endurance. In this post, we shall discuss about the benefits of Yoga for runners.

How did it start for me?

Besides running 6 days a week in the mornings, I used to do 3 strength training and 2 swimming sessions every week in the evenings. I was able to run without any difficulties, and my muscles were in great shape, so I did not see the need to improve my flexibility. 

I was not a great fan of Yoga because I felt it was too slow and boring. The idea of staying on a mat and holding stretching poses did not appeal to me, even though I saw my wife doing it every other day. When I think about it now, I feel I was ignorant and rejected something even before trying it.

Then came the lockdown. Gyms and swimming pools were closed for public use, so I needed to figure out what to do in the evenings. After a few boring evenings, I decided to give Yoga a try. It was better than doing nothing and feeling bad about it every evening. I spoke about it with my wife, and she suggested I start with a few hip-opening poses.

Yoga for runners – Reality check 1

The first thing I learned was that my flexibility was poor. It was a humbling experience because I thought I was pretty flexible as I ran and did other physical activities daily. I could do basic stretches like squats and lunges as part of my post-running stretches. I must have improved with daily practice because those stretches started becoming easier. However, those stretches did not push me to increase my range of motion. It took me some time to learn that my flexibility training was only inside my comfort zone.

You learn about this when you do the whole session for stretching, and Yoga offers just that. I could not do simple stretches like bending down and touching my toes. I also learned that these stretches could not be forced because they are agonizingly painful and could lead to injuries. There are a few specific static drills that you will need to do to progress toward the target pose eventually. 

I could not do ‘Adho Mukha Svanasana’ or the downward dog without curving my lower back, no matter how many times my wife pointed it out to me. I continued doing it for 3 days in a week, because there was nothing much else to do in the lockdown evenings. Slowly, changes were happening in my body and mind, and I could no longer overlook them. It was working on me. 

Personalized guidance will help

The good thing about Yoga is that you can do it anytime, anywhere. A proper Yoga mat will definitely help. To get started, I did not attend any formal Yoga training course. My wife showed me a few poses, and then I learned some more by watching videos on YouTube and Facebook. 

However, it does help a lot when you have someone to guide you because you may never know where you are going wrong and keep making that mistake. Fortunately for me, my wife pointed it out to me when I used to make mistakes and also gave me ideas to fix them. I consciously tried to correct my mistakes, but my progress was slow. It took me a long time to keep my lower back straight while doing the Downward Dog pose. I could eventually correct myself because I was aware of my mistake.

Now, I follow many accomplished Yogis on Instagram and Facebook, and I have learned a lot from them. So, Yoga is something that you can either self-train yourself or get trained under the watchful eyes of your trainer. The Internet can be of great help because there are many training institutes that offer online Yoga classes. Also, there are Yoga apps that help people with progressions and personalized online sessions.

Now you see that there are multiple ways to take it up. You can make your choice according to your situation, availability of time, and convenience. Whatever your choice, you will have to get started today. That Tomorrow Never Comes…

Surprise benefit for me

There was this right knee pain that I had picked up a year ago while playing short cricket on a concrete tennis court. I did all I could to strengthen the muscles and rehabilitate the range of movement on my knee, but I always felt a slight niggle while running on uneven surfaces. Fortunately, the running did not stop because I knew how to make minor adjustments while running to avoid the niggle from becoming uncomfortable. I put in extra effort to maintain the running form or posture until the last step.

Back to Yoga. Even though the progress was very slow, I could see improvements in my running performance. The hip opening stretches worked some magic on my knee, and then came a day when I did not have to make adjustments while running to avoid the niggle. There was no need to do that because it was gone. My right knee rehabilitation was complete, but it took me about 4-5 months of Yoga to reach that stage. 

Yoga allowed me to work on those small muscles and connective tissues that I could not reach with running and strength training. It looks like I haven’t activated them for a long time, so they may have become tight or even started deteriorating. So, Yoga showed me a way to reverse the trend, and I knew that I had to do at least one dedicated session of about 60-70 minutes every week. It works as a perfect realignment program that helps me immensely as a runner.

Yoga for runners – Cardio for Yogis

I have seen some people struggling with weight gain despite practicing Yoga regularly. Also, their movements are less fluid when they have to play a physical sport outside their comfort zone. Like how Yoga or any other good stretching program can work wonders for runners, Yogis may benefit by integrating cardio into their weekly routines. Maybe just 2 sessions a week, and it need not necessarily be running. You may go cycling, swimming, or participate in any other sport you prefer. In addition to that, 2 sessions of weight training or strength training will help get an all-round result.

Yoga for runners – Reality Check 2

We are always awed when we see people doing advanced Yoga techniques like splits and handstands, and we desire to do something like that someday. The first thing you need to know here is that you cannot reach that kind of flexibility in a few days or months. They have practiced for years to improve their skills, maybe from childhood. 

It means that progress is slow, but you will need consistent efforts. Sometimes, it feels like there is no progress because you cannot see it that easily. Don’t get too anxious because the progress is definitely happening. Just keep doing it and learn to enjoy it. It is easy to lose your motivation, but it will pull you back if you learn to enjoy doing it. I have seen young people lose their ability to perform splits because they stopped practicing for many months. People above 40 will deteriorate even faster, which is why I recommend Yoga for runners. 

Now we know –

• I am not flexible, and it limits my mobility or the full range of movements at the joints.
• Yoga will help me, but my progress will be slow. 
• I have to practice Yoga consistently… Make it a part of my lifestyle…

You will obviously see faster results if you spend more time on your sessions or do more sessions every week. It is all about consistency and frequency. I do just one proper Yoga session of 75 minutes in a week. It helps me maintain good posture or form while running, strength training, and swimming. As mentioned, Yoga is the realignment program that allows me to maximize my running performance. 

Let’s check out the benefits of Yoga for runners more closely

Enhanced Flexibility: 

One of the primary advantages of Yoga for runners over 40 is the significant improvement in flexibility. The gentle and deliberate stretches in Yoga poses help to release tension in tight muscles and promote a broader range of motion. Increased flexibility is particularly crucial for runners as it reduces the risk of injuries, such as strains and sprains.

Improved Strength and Balance: 

Yoga emphasizes bodyweight exercises that target both large and small muscle groups. This holistic approach enhances overall strength and improves balance, which are critical elements for runners over 40 navigating uneven terrain. Strengthening the core muscles, in particular, contributes to better stability and reduces the likelihood of falls and injuries.

Joint Health: 

Running is an excellent cardiovascular exercise but can be demanding on joints, especially as you age. Yoga, with its low-impact nature, provides an effective solution to maintaining joint health. The fluid movements and gentle stretches in Yoga help to lubricate joints and loosen stiffness, thereby promoting longevity in a runner’s happy journey.

Mind-Body Connection: 

Yoga is about building a solid mind-body connection through controlled breathing and concentration. I recommend Yoga for runners because it helps in stress and anxiety management. If ignored, it can adversely affect performance. The meditative side of Yoga helps to enhance focus and mental resilience. That, in turn, makes it easy for runners to navigate the psychological challenges of long-distance running.

Injury Prevention and Recovery: 

Due to the repetitive nature of running, runners may encounter overuse injuries. Adding Yoga to your running routine can help address imbalances in the body, promote better alignment and aid in the recovery of strained muscles. Yoga can significantly reduce the downtime due to running injuries.

Increased Oxygen Intake and improved Lung Capacity: 

Yoga’s deep and controlled breathing techniques contribute to improved lung capacity. Runners over 40 must maintain optimal respiratory function. Enhanced oxygen intake translates to better endurance during runs, making each breath more efficient, thereby supporting sustained performance.

Calmness:

Our lives are chaotic with so many things to do, and balancing our professional, personal, and social lives is difficult. All of them are important aspects of life, and we cannot lag behind on any one of them. We are always thinking and not paying any attention to how we are breathing. Poor breathing patterns, like shallow breaths, will eventually become a habit and may invite undesirable health disorders like high blood pressure, respiratory problems, stress-related illnesses, a weak immune system, and sleeping problems. 

Sometimes, the best way to deal with it is to take a deep breath, slow down, and relax. Each Yoga session makes me feel calm and happy in the end. I never imagined that I could get drenched with sweat just by holding some poses for a certain time. Long and controlled breathing sessions with different stretching poses drive a sense of calmness and silent confidence. Your glutes may feel sore, but your mind will be super-relaxed at the end of Yoga sessions. Yoga for runners is not just about the body, it works magic on our minds too.

Yoga for runners – Conclusion

The benefits of Yoga for runners over 40 are multifaceted and profound. From promoting flexibility and strength to safeguarding joint health and fostering a solid mind-body connection, Yoga offers a holistic approach to your athletic well-being. 

Runners who include Yoga in their routine as a complementary practice will be better prepared to overcome the sport’s physical and mental challenges. The synergy between these two disciplines is becoming popular because Yoga has the potential to redefine the running experience through a sustainable and pleasing journey for runners over 40.