Double training: running and yoga
Effort or relaxation? Longer puff or more power? Dynamic moving or static holding? Running and yoga can not be more different. The special thing about this pair: one sport benefits from the other - and ultimately that brings the biggest profit. "When you walk, you go outside and have fun - with yoga, you go inside and become calm," explains yoga teacher Claudia Geis. In addition, muscle parts, which are extremely stressed while running, stretched and regenerated by yoga as possible. Thus, the body feeling is significantly improved.
How to benefit from the training mix:
More stamina: Heart and circulation get more active while running. This in turn has a positive effect on the performance of the yoga exercises. In addition, one is in the fresh air, experiencing nature and can direct his senses to the outside.
More air: The breathing exercises (pranayama) make breathing deeper, calmer and more rhythmic. In addition, one uses the abdominal breathing more intense. The more upright posture provides additional space in the chest - the lungs can absorb better air. This oxygen plus brings more mileage.
Regeneration Turbo: Pranayama and final relaxation accelerate the self-healing powers as well as the degradation of lactic acid and waste products that arise during running. In addition, the sleep gets deeper and the rest bigger. The effect: It is faster again for the next training session. Better posture: Yoga improves the body feeling and promotes an upright posture. Malpositions (eg pelvic obliquity) can be corrected and do not aggravate when running. In addition, one runs more economically.
Perfect running style: Yoga enhances agility - this results in a better knee lift while running, making the steps "rounder", longer and more responsive to different speeds and surfaces. This allows you to run longer as well as faster.
... you also get the usual jogging problems under control: Targeted yoga exercises (asanas) strengthen the runner muscles of the legs, hips, abdomen and back. Improper loading and wear can be reduced, especially in the ankle and knee joints as well as in the Achilles tendon. That's the injury prevention par excellence!
The BALANCE Yoga Workout
First run, then do yoga: six asanas especially for runners, plus relaxation. If time is short, a mini-program with three asanas, if possible one standing, one sitting and one lying. Important: After the short workout do the final exercise - relaxation enhances the training effect.
1. The double angle - Prasarita Padottanasana
Start position: In the upright position, place the feet more than one shoulder width apart. The toes point straight forward, the feet are parallel to each other. Now fold both hands behind your butt with your fingers, with the backs of your hands pointing to the floor. Both legs and arms remain stretched during the asana.
Here's how it works: Bend forward with the exhale from the hip, and slowly move the upper body straight down with your back straight. At the same time stretch your arms first in a large arc, then bring them down over your head. Hold for seven breaths, trying to keep your arms a little farther toward the floor with each exhalation. With the last inhalation, raise the straight upper body and come back to the starting position.
Attention: In case of hypertension or vascular disease you should not perform this asana. For shoulder problems, the exercise can be performed without arm movements.
That's enough for runners: Running often shortens the muscles of the thigh back - this asana stretches this area particularly intense. In addition, the neglected during jogging shoulder girdle muscles is strengthened and relaxed.
2. The Triangle - Utthita Trikonasana
Start position: In the upright position with legs outstretched, place the feet parallel and clearly more than one shoulder width apart - the farther the easier the exercise. Stretch the arms at shoulder height, palms facing down.
Here's how it works: By exhaling your right foot 90 degrees to the right, turn your left foot slightly in the same direction. Then bend the upper body with a straight back to the right side. Place your right hand on the shin, ankle or right next to your foot on the floor - depending on mobility. The left arm points straight upwards with its fingertips extended, the palm facing forward. The look goes to the left hand. Hold for seven breaths and lift up with the last inhalation. Repeat asana to the left side.
That's enough for runners: Strengthens the muscles of the legs, trunk and pelvis. By stretching the chest, the breathing performance can be positively influenced.
3. The dog - Adho Mukha Svanasana
starting position: From the heel seat with straight back stretch both arms as far forward as possible and touch the ground with your forehead - so you automatically determine your optimal exercise position. Press your palms on the floor and spread your fingers. The hands should stay in this place throughout the asana.
That's how it starts: With the exhale into the quadruped stand (a description can be found in the "Upright Sprinter") and set up the toes. Release the knees from the floor and push both legs through. Push the butt up and behind, press the heels into the ground. Look to belly button. Hold for seven breaths. With the last inhalation dissolve the asana backwards: first on the knees, then put the butt on his heels and forehead on the floor. Loosen your arms, lift your head and get back into the heel with your back straight.
Attention: In case of high blood pressure or vascular disease you should not perform this asana.
That's enough for runners: Stretches the muscles of the buttocks and thigh back and the Achilles tendons, which are often shortened by running. In addition, arms, back and hips are strengthened and the breathing is positively influenced by the opening of the shoulder and chest area.
4. The upright sprinter - Ashwa Sanchalanasana
starting position: In the quadruped stand, bring your hips over your knees and shoulders over your hands. The back is straight, the view is directed to the ground.
That's how it starts: With the exhale, put your right foot between your hands. Foot and fingertips should form a line (sprinter position). Stretch the left leg as far back as possible, keeping your knee on the ground. Lift the head slightly and look to the front. Then straighten your upper body and place both hands above the knee on the right thigh. Keep pelvis and shoulder axis parallel and do not twist. Hold for seven breaths, pushing the pelvis a little more towards the floor with each exhale. With the last inhalation, dissolve the asana backwards into the sprinter position, then change the leg.
That's enough for runners: The important for running thigh and hip flexor muscles is stretched. In addition, the sense of balance is brought to bustle.
5. The spinal rotation - Shava Udarakarshanasana
starting position: In the supine position with your legs straight, stretch the arms at shoulder height to the side. The palms face the ground. Inhaling bend the right leg, with the sole of the foot on the left knee.
That's how it starts: With the exhale, take your right knee to the left towards the floor and gently press down with your left hand - both shoulder blades remain on the floor. Head to the right, look to the right hand. Hold for seven breaths. Inhaling, raise the right leg again, exhale stretch and put in the starting position. With the next inhalation side change to the left leg, repeat asana.
That's enough for runners: Tensions are released, and vertebrae are moved to their proper position. In addition, the abdominal organs are massaged.
6. The Head-Knee Posture - Janu Sirshasana
starting position: In the seat with upright upper body and long legs, the inner edges of the feet touch each other. The hands are on the thighs. The left leg bend, the sole of the foot against the inside of the right thigh, heel against the dam. The left knee stays on the ground. Stretch your arms upwards.
That's how it starts: With the exhale slowly bend the upper body with a straight back from the hip forward. Now try to touch the forehead with the knee and cover the big right toe with the left hand. Relax your back as much as possible. Hold for seven breaths, then straighten up with the last inhalation. Then paging.
That's enough for runners: Leg, hip and back muscles and hamstrings are stretched. The blood circulation is increased, so that more oxygen arrives and lactate can be transported away.
7. Final relaxation - Shavasana
After the asanas lay for a few minutes for deep relaxation on the back, cover if necessary. The feet are hip-width apart, the thighs do not touch, the toes fall outward. Arms are next to the body, palms face up, fingers are slightly curled. Close your eyes, the lips touch lightly, the tongue lies relaxed in the mouth. Three times mentally "I stay alert and awake" repeat. With a deep breath, let the stress flow out. To direct the perception through the body, to consciously sense the points of contact with the ground. The sequence of the mental journey: feet, legs, pelvis, buttocks, hips, shoulder blades, back, right hand, right arm, left hand, left arm, back of the head, back of the body. Observe the breath - do not interfere with the rhythm - exhale tensions and worries. Your breath gives you energy.Finally, the entire body perceive, with a deep breath to end the relaxation. Move hands and feet, then arms and legs and head and slowly roll over the side and put on.
That's enough for runnersRelaxation on all three levels - physical, mental and emotional - energizes the body and improves recovery, awareness and mindfulness.
To combine yoga with your running training
Do not worry, you do not have to train twice as much now. Yoga and running can be combined easily and flexibly - and those who can not yet do one of the two easily get into it.
When do I do something?The greatest training effect is achieved by first running, then doing three to six asanas plus deep relaxation (eg, for running and yoga, allow 30 minutes each). So Prana, the life energy in the body, activated by running and distributed by yoga in the body. You can also save stretching after running.The practical: If the training time is too long, you can easily walk in one day and do yoga at the other.
Which yoga is best?Good are all quiet yoga forms like Vini-, Hatha, Benefit or Iyengar-Yoga with longer held asanas and calm breath. Very important is the systematic deep relaxation technique Yoga Nidra, which forms the conclusion. Less suitable are styles in which you push the body after running, such as Ashtanga Yoga, Power Yoga, Bikram or Kundalini Yoga. This leads to too much energy, which is then not distributed.
You can not do yoga yet? Not for long:
Relax programWhether bedroom or forest meadow - find yourself a quiet place for your yoga exercises, where you will not be distracted, feel good and relax.
Puppet Trick: Imagine being a puppet. A cord is attached to your head, which pulls you slightly upwards - this ensures a straight posture and brings the head in the extension of the spine.
Introspective: At the asanas, keep your eyes straight, close your eyes, and pay attention to your own body. Always focus on the exercise and on your breath.
Deep breath: Close your mouth and breathe through your nose. When inhaling, fill the abdominal and thoracic chambers from the bottom to the top: First, bring the navel forwards and upwards, then the chest raises and finally both clavicles lift up. Exhale in reverse order.
Gentle wave: The breathing rhythm should be natural and consistent - without interruption or stuttering. Imagine the air as a wave that flows gently and gently into your lungs again and again.
Odd breaths: Each asana should hold you for seven deep breaths - Advanced may inhale and exhale nine times.
Do not lose weight: Finish each exercise as carefully as you started it. Instead of just going into a relaxed posture, you should dissolve the asanas in reverse order.
You do yoga, but do not run? With this program you can start immediately:
1st week: Loslaufen Monday: Break Tuesday: Running - Three times 5 min. Traben and 1 Min. Going alternately, then 3 Asanas plus final relaxation Wednesday: Break Thursday: Running - Twice 10 Min. Trotting with 3 Min. Shut down, then 3 Asanas plus final relaxation Friday: Break Saturday: running - 20 min., Very easy trot, then 3 asanas plus final relaxation Sunday: Yoga - 30 min. (All asanas)
2nd Week: Stay tuned Monday: break Tuesday: running - three times 6 min. Trotting and 1 min. Walking in alternation, then 3 asanas plus final relaxation Wednesday: break Thursday: running - twice 12 mins trotting with 2 mins pause, then 3 asanas plus final relaxation Friday: Break Saturday: running - 25 min. Very easy trot, then 3 asanas plus final relaxation Sunday: Yoga - 30 min. (All asanas)
3rd Week: Increase Monday: Break Tuesday: Running - Three times 8 min. Traben and 1 Min. Going alternately, then 3 Asanas plus final relaxation Wednesday: Break Thursday: Running - Twice 15 Min. Trotting with 2 Min. Shut down, then 3 Asanas plus final relaxation Friday: Break Saturday: Running - 30 mins. Very easy to trot, then 3 asanas plus final relaxation Sunday: Yoga - 30 min. (All asanas)
4th week: recovery week Monday: Break Tuesday: Run - Twice 10 Min. Traben with 3 Min. Break, then 3 Asanas plus Final Relaxation Wednesday: Break Thursday: Yoga - 30 Min. (All Asanas) Friday: Break Saturday: Run - 20 Min. Very easy trot , then 3 asanas plus final relaxation Sunday: Yoga - 30 min. (all asanas)
Our experts: Claudia Geis, yoga teacher and alternative practitioner, worked out the yoga workout (www.theyogaroom.de). Stefan Mollnhauer, a medical doctor and running coach, created the program for women runners (www.pro-formance.de).
