Yoga for Trail Running
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Loading... - Chang Chen
- 14 Jun 2022
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At first glance, the calm, introspective practice of yoga can seem worlds away from the jumbled, pulse-pounding experience of trail running. Yoga, though, can complement your trail-running regimen in several key ways:
- Enhances balance and strength: so you perform better on all terrains
- Increases breathing control: so you can run more efficiently
- Extends range of motion: so you’re more flexible and therefore less likely to strain muscles
- Improves focus: so you can find the best line on dodgy singletrack trails
The beauty of yoga is that you can do it almost anywhere. This article offers tips on how to fit specific yoga poses into your trail-running schedule. To learn proper technique, seek out a qualified yoga instructor. You can find classes in professional yoga studios as well as places like local parks departments and health clubs, as well as many REI stores.
Before you start, here are some tips for working yoga into your trail running training:
- Start with meditation: “Quiet your chattering mind,” so you can relax and focus.
- Hold poses for 3 to 5 breaths: This timing technique also aids breathing control.
- If a pose hurts, don’t do it: You’re either not warmed up or not ready to try it.
- Don’t forget your gear: Keep a sturdy yoga mat (plus blocks and a strap if you use them) in your car so you can pull them out and use them at the trailhead.
Pre-Run Yoga Poses
Yoga poses offer an excellent way to slowly warm up. They help relax and focus you, and lengthen muscles so you can run more comfortably. You can start by adding any of the following asanas (poses) below to your current warmup:
Downward Facing Dog : Opens up space in your upper body; stretches your full body, especially the back.
Lizard Pose : Opens up your chest, releasing tension; also strengthens inner thighs.
Half Monkey God Pose : Stretches the thighs, hamstrings and groin muscles.
Seated Spinal Twist : Strengthens and stretches your spine. Read More...
