Yoga for Runners
There is an ancient Indian mythological story about Lord Shiva, the God of Yoga, who is known for his practice of running. According to the story, once Lord Shiva decided to run a race with his divine wife, Goddess Parvati. As they started running, Lord Shiva quickly took the lead, leaving Goddess Parvati far behind. However, as he kept running, he felt a sharp pain in his side and had to stop.
It turned out that the pain was caused by a demon named Ravana, who had been hiding inside Lord Shiva's body. Ravana had been cursed to live inside Lord Shiva's body as a result of his arrogance and misdeeds. When Lord Shiva started running, the movement and the increased circulation of blood inside his body caused Ravana to stir, leading to the pain that forced Lord Shiva to stop.
To get rid of the pain and the demon, Lord Shiva performed a series of intense yoga postures, known as asanas, which helped him to expel Ravana from his body. He then continued running the race with Goddess Parvati, ultimately winning the competition.
This story highlights the importance of yoga and running as complementary practices that can enhance physical and mental health. The story also demonstrates the power of yoga to address physical ailments and remove negative energies from the body.
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One of the most famous stories about running in yoga is the story of the great yogi Milarepa.
Milarepa was a Tibetan yogi who lived in the 11th century. He was known for his incredible physical strength and endurance, and would often run great distances across the Himalayan mountains.
One day, Milarepa was running across the mountains when he came across a group of hunters. They asked him why he was running, and he replied, "I am running to purify my mind and body."
The hunters laughed at him and said, "You can never purify your mind and body by running!"
Milarepa simply smiled and continued on his way. He ran for many more hours, until he came to a high mountain pass. At the top of the pass, he stopped to rest and meditate.
As he meditated, he felt his mind and body becoming lighter and more peaceful. He realized that the hunters were wrong, and that running was indeed a powerful tool for purifying the mind and body.
From that day forward, Milarepa continued to run and meditate, using his physical strength and endurance to deepen his spiritual practice. He became one of the most revered yogis in Tibetan history, and his teachings on the connection between physical fitness and spiritual well-being continue to inspire yogis around the world.
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Yoga and running are beneficial when combined as they complement each other by addressing different aspects of fitness and wellness. Running is an excellent cardiovascular exercise that builds endurance, strengthens the legs, and burns calories, while yoga helps improve flexibility, balance, core strength, and mental focus.
By combining yoga and running, runners can address imbalances and prevent injuries. Running can create tightness in the hips, hamstrings, and calves, which can lead to strain and discomfort, and yoga can help stretch these muscles and alleviate tension. Additionally, yoga can help runners develop a stronger core and improved breathing technique, which can enhance running performance and efficiency.
Several studies have also shown that incorporating yoga into a running routine can help improve running performance and reduce the risk of injury. For example, a 2016 study published in the International Journal of Yoga found that a six-week yoga intervention improved balance, flexibility, and stride length in recreational runners. Another study published in the Journal of Physical Therapy Science in 2017 found that a 12-week yoga intervention improved flexibility, balance, and muscular endurance in long-distance runners.
Overall, combining yoga and running can provide a well-rounded fitness and wellness routine that can enhance physical and mental health.
There is limited research specifically on yoga postures for runners, but some yoga postures that can be beneficial for runners include:
Downward Dog (Adho Mukha Svanasana): This pose stretches the hamstrings, calves, and Achilles tendons, which can become tight from running.
Low Lunge (Anjaneyasana): This pose stretches the hip flexors, which can become tight from running, and also strengthens the legs.
Triangle Pose (Trikonasana): This pose strengthens the legs and stretches the hamstrings, hips, and IT band, which can become tight from running.
Warrior II (Virabhadrasana II): This pose strengthens the legs and opens the hips, which can become tight from running.
Pigeon Pose (Eka Pada Rajakapotasana): This pose stretches the hip flexors and glutes, which can become tight from running.
Bridge Pose (Setu Bandha Sarvangasana): This pose strengthens the legs and glutes, which can help improve running form and prevent injury.
It's important to note that the benefits of yoga for runners go beyond just physical postures. Yoga can also help with breath control, mental focus, and stress reduction, which can all contribute to a better running experience.
References:
Damodaran, A., Malathi, A., & Patil, N. (2014). Effects of yoga on mental and physical health: A short summary of reviews. Evidence-based complementary and alternative medicine, 2014.
Polsgrove, M. J., Eggleston, B. M., & Lockyer, R. J. (2016). Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. International Journal of Yoga, 9(1), 27-34.
Toler, M. A., & Maldonado-Molina, M. M. (2017). Yoga as a complementary therapy for children and adolescents: A guide for clinicians. Journal of pediatric health care, 31(1), 139-149.
