Is Yoga Beneficial For Runners? My 90-Day Experiment
We only have so many hours in the day, so I've been experimenting with a short daily Yoga practice to see if it is worth my time and energy. While I know the value of Yoga for flexibility, mobility, and balance training, all of which can benefit runners, I needed to figure out if it was right for me. Do I need Yoga to experience these benefits? What are my options as a runner?
My main goals usually revolve around running, my first love. I also spend a few hours a week resistance training, initially to gain strength and help prevent running injuries, but more and more, I love the results I see and feel from the gym. Getting stronger has proven to empower me, and I often have strength goals too. I wasn't sure if I had the time in my schedule for yet another workout to do.
My background in Yoga is nearly nonexistent. Other than a random class at a studio or an event, I never practiced Yoga regularly. I did a Jillian Michaels 30-day Power Yoga DVD a decade ago, but I am pretty sure that doesn't even count as Yoga. I had some fun experiences with Yoga on the Margaret Hunt Hill bridge and did Yoga with Lorna Jane at an event in Dallas in 2015. I used to do the Yoga class at Hot Worx occasionally, but you wouldn't exactly call me a Yogi.
I have tight hips due to never stretching my first ten years of running (don’t make the same mistakes I did!). I wanted to see if a regular Yoga practice would benefit me.
Beginner's/Growth Mindset
One of the best parts of trying something new is experiencing the beginner's mindset. As a trainer, it is beneficial for me to remember what it feels like for exercise to feel awkward and unfamiliar so that I can better understand and relate to my clients. The truth is that this fitness stuff was challenging for me in the beginning, and I've never considered myself athletic or even physically coordinated. It took many years (read: a decade) of consistent work to find a place where I feel strong and confident in my fitness endeavors. To start at the beginning again and grow into practice is exciting and motivating. I did it with barbell training several years ago. It is empowering to start at something and be terrible but work hard and see tangible results as you work through the ups and downs of learning something new.
Start Small
My goal was to do a Yoga practice every day for a month for at least twenty minutes before bed. I wasn't ready to invest in a class or studio. I just wanted to try it out, so I went to YouTube and quickly fell in love with Benji (oh, and Adriene) from Yoga with Adriene. I found her to be beginner-friendly, with plenty of gentle practices. At this point, I thought I already did enough running and strength workouts, I just needed a short stretching and breathing practice, so I gently began my first 30 days of Yoga.
I randomly chose videos based on their titles, indicating they would be low-intensity, so titles like restorative, wind-down, gentle, relaxing, cozy, and Yin made the top of my daily lists. This method was a great way to ease into the routine, and I developed an easy daily practice that felt rejuvenating without adding any additional stress to my body.
After the first thirty days, I felt ready to take it to the next level, so I started Yoga with Adriene's 30-Day series, Center. The Reddit community said it was gentle and beginner friendly, so I felt confident it would be a natural extension of my budding practice.
I loved this 30-day journey, Center. Yes, it was mostly a gentle practice, but it slowly incorporated more challenging moves and patterns. I settled into this routine and looked forward to my daily time on the mat. Each session was under thirty minutes, and I often left the mat feeling relaxed and energized.
CONNECT BREATH WITH MOVEMENT
After Center, I was learning to better connect my breath with movement, which benefits all parts of fitness (and life). I thought I would improve my mobility (patience, my friends), but I came out with this unexpected gift of breathwork. The calming effects, the awareness, and the movement with breath were all elevating my experience.
I finished the 30-day Center journey and was craving more. It started as an experiment, but after 60 days, I wasn't ready to stop! I decided to take on a second official 30-day journey because I like flowing (no pun intended) through daily practices that build on each other rather than just randomly selecting sessions. No brain power is required; sign in and hit start, so I began Yoga with Adriene's 2022's Move.
Move was still beginner friendly but a little more intense than last month's Center. It was the perfect amount of challenge and growth for my third month in practice, and I started to realize my strengths and weaknesses.
BUILD STRENGTH, STABILITY & BALANCE FOR RUNNING
I am good at poses that require strength and balance because I have practiced these skills regularly for years. If you need to work on strength, stability, and balance, Yoga can be a great introduction and means to hone these skills. The warrior (lunge) poses, chair, plank, and tree poses all help to build strength, stability, and balance, all of which benefit runners' performance and resistance to injury.
MOVE IN ALL PLANES OF MOTION FOR INJURY PREVENTION
I particularly love the twists and bends in different planes of motion. Building strong movement patterns in all three planes of motion is essential for runners to remain balanced and injury free. When we run and lift weights, we primarily move in one direction: forward in the Sagittal plane. If we don't intentionally strengthen and mobilize in the other planes of motion, it can lead to muscle imbalances over time.
STRENGTHEN YOUR WEAKNESS
I am not flexible, and my hips don't bend. I find forward folds hard (sitting or standing); my chest doesn't come anywhere near my thighs, and my fingers don't reach my toes. I've been using blocks for assistance and embracing the new challenge. Similarly, Down Dog and Pigeon are only possible for me with slight modifications. However, the growth potential is precisely why I love it; I can't wait to see the improvements from daily practice and how those benefits play out in my life.
I am only in my third month of practice, so not surprisingly, I haven't experienced any life-shattering physical benefits. Still, I enjoy the habit of getting on my mat every night and the mindfulness I am developing. I am committed to practicing Yoga to strengthen and mobilize my body and mind! One thing I learned in fitness is that despite the marketing to the contrary, everything takes time. The consistent habits over the long term provide the actual results, not a 30 or 90-day challenge. It’s a worthwhile endeavor for runners who want to improve strength, balance, and flexibility.
I have fallen in love with practicing Yoga and can't wait to see where it takes me.
Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers on Facebook, Twitter, or Pinterest.
Questions? I’d love to help.