4 Ways Yoga Primes You for Running

4 Ways Yoga Primes You for Running

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If you can't remember when you last exercised with shoes on, it’s time to give running another shot. The good news? Your body is ready. Lace up for our 10-Day Endurance Primer, starting May 20 on Instagram, to pick up tips on stride, recovery, and more. Bring on the sweat!

Whether you have caught the running bug, are looking to add some cardio to your fitness regimen, or have recently accepted a challenge to sign up for a race, way to go! While yoga provides a wealth of benefits, most of us don’t practice asana at an intensity that truly challenges and increases cardiovascular capabilities the way that running does. And the good news is you don’t need an all-out sprint to reap the metabolic rewards; even relatively low-intensity running creates change on a cellular level by enhancing the body’s ability to break down nutrients into usable energy more efficiently. While embarking on your first (or first-in-a-while) endurance training program might seem intimidating, as an active yogi, you’re actually far better prepared than you might think. Here are some pointers for putting your existing yoga skills to use when you hit the track, trail or road.

1. Your core is already strong.

Running is not just about the legs. It’s a coordinated whole-body effort, which means that core stability is a major factor. A strong core provides the foundation for efficient, economical movement in the limbs, and is therefore critical for injury prevention. Stable hips allow for a powerful stride and keep excess strain out of the knees and ankles. Similarly, the pumping action of the arms contributes to forward momentum, as well as balancing the movement in the legs. Many runners find their back and shoulders tensing up as mileage increases, so upper body strength is essential for keeping these actions easy and smooth. A yoga-strong core keeps the whole body moving smoothly as one unit, facilitates fluidity throughout the gait cycle, and keeps you healthy as you rack up more miles.

Practice It

To step up core strength and hip stability in preparation for running, practice standing poses like Eagle Pose (Garudasana) and Warrior III (Virabhadrasana III). And since running is very much a dynamic effort, controlled transitions between poses help promote whole-body coordination. Try flowing between Triangle Pose (Trikonasana) and Half Moon (Ardha Chandrasana), making the transition as fluid as possible. You could also practice moving between Plank and Side Plank (on either hands or elbows); focus on keeping the hips and low back from sagging and maintaining a firm core and active shoulders throughout.