20 Smart Ways to Support Running with Yoga | Yoga Support for Runners - Yoga Journal

20 Tips to Run Smarter

Take these cues from yoga and Ayurveda to nourish, restore, and unwind.

Author:: YJ Editors
Publish date:: Jul 19, 2014

presented by

NEWTONLOGO

You’ve heard it in yoga class a million times: You have to take care of yourself if you want to have energy left over for your family, career, and social life. That goes for athletic pursuits, too. If you want to be a runner for years (even decades!) to come, you have to make sure you eat healthy foods, get adequate rest, and even take time for pampering from time to time. So, go ahead—eat a nourishing meal, take a bubble bath, and put your feet up. You deserve it!

You’ve heard it in yoga class a million times: You have to take care of yourself if you want to have energy left over for your family, career, and social life. That goes for athletic pursuits, too. If you want to be a runner for years (even decades!) to come, you have to make sure you eat healthy foods, get adequate rest, and even take time for pampering from time to time. So, go ahead—eat a nourishing meal, take a bubble bath, and put your feet up. You deserve it!

RECOVERTake an Ayurvedic bath. Sore from a hard-core haul? Try this natural approach to pain management from Michele Khalef, a yoga therapist at the Ayurvedic Institute in Albuquerque: Add 2/3 cup of baking soda and 1/4 cup of ginger powder (yep, straight from the spice cabinet!) to a bath of hot water. The heating properties of ginger will boost blood flow to your muscles, while baking soda helps coax toxins from the skin’s pores.

Ayurvedic muscle massage. For faster relief of muscle soreness, Michele Khalef, a yoga therapist at the Ayurvedic Institute in Albuquerque suggests this: Gently rub a tablespoon of massage oil into the muscle, cover it with a towel, and place a hot water bottle on top. The oil will loosen tight muscle fibers and the heat helps encourage the muscles to relax.

Running Just Got Easier Lightweight comfort and support meet maximum responsiveness in all three patented technology platforms. So no matter how you run we’ll make sure you get the most out of it.

woman washing face

Calm race nerves on the spot. Here’s how: Take just 2 minutes to focus on your breathing. Gradually lengthen your exhale until it is twice as long as your inhale. This simple breathing technique will help calm your nervous system, so you can focus on reaching your goal.

Treat your feet. Runners, you know they deserve it. DIY: Fill a basin with hot water, Epsom salts, and a few drops of peppermint or tea tree oil to increase the tingle factor. Soak for at least 15 minutes, then exfoliate with a foot scrub or pumice stone, giving particular care to the heels and other callused areas.

Newton Running Gravity III Perfect for runners who crave the extra mile and demand a shoe that gives back what they put in. The Gravity IIIprovides a well-rounded and power packed ride and features forefoot and heel coverage for a dynamic feel that rewards you with every stride.

Carbo-load right. Pasta used to be to runners what spinach was to Popeye. But since what you eat can make or break your workout, update your go-to grain-based fuel: Go for quinoa. The high-protein, low-cal grain also contains all nine essential amino acids your body needs to build lean muscle and recover from tough workouts.

hydrating after workout

hiking with water bottle

Get z’s for strength. Muscle tissue heals and rebuilds during sleep. So don’t skimp on the shuteye, especially on hard training days.

Make mineral-rich meals. Post-workout, refuel with foods high in the minerals lost through sweat. Try magnesium- and potassium-rich chard, kale, and cantaloupe.

Eat for energy. While training, maintain a healthy, balanced diet with enough calories to supply your body with energy. This might mean adding a 200-to-500-calorie snack each training day. Make sure you’re also eating 2 1/2 to 3 grams of protein for every pound of body weight each day to help rebuild muscle.

Power up with plants. It is possible for a competitive distance runner to get all the necessary nutrients to support their active lifestyle from a vegetarian or vegan diet. “As long as athletes obtain adequate nutrients, they will be healthy and perform well,” says Cynthia Sass, RD, a spokesperson for the Academy of Nutrition and Dietetics and author of SASS Yourself Slim. “Those nutrients don’t have to come from meat.” With a little preparation, athletes can embrace a plant-based diet with great success.

Fuel your final push. Adding a few smart superfoods to your meals can provide an extra nutritional boost to help you make it to the finish line.Apples have an antioxidant that can up your endurance.Beets include nitrates that help blood vessels dilate, delivering more oxygen to muscles.Lentils are packed with iron and were found by Cornell University researchers to be essential to athletic performance.

warrior III oudoors

Tap your parasympathetic nervous system. Breath awareness is key to reducing tension. Conscious breathing and pranayama exercises soothe the sympathetic and parasympathetic nervous systems and relax the entire body.

Never skip this post-run stretch. Running can put pressure on your legs and back. Afterward, come into Downward-Facing Dog to lengthen your spine and stretch your shoulders, hamstrings, calves, arches, and hands. To get even more leverage and length, place your hands on a table, tree, or fence.

Apply yoga as needed. There is a time and place for each of the many approaches to yoga—from vigorous group classes to gentle, restorative poses at home. Consider where you are in your training cycle and choose a practice that supports you instead of loading more stress onto an already tired body.

Restore on your mat. If you’re sore after a long run, it’s tempting to spend your off day lounging on the couch instead of at your local yoga studio. But as long as your soreness hasn’t left you hobbling—or altered your movement in another way that could cause injury—spending some time on your yoga mat can actually relieve some soreness. On these days, choose a gentle but flowing practice to feel better.

Take a well-deserved break. Most runners, especially long-distance runners, have to contend with tired, achy legs and feet fairly often. Viparita Karani (Legs-Up-the-Wall Pose) is a perfect pose to soothe aches and pains and calm your mind, too.back to the guide >

You’ve heard it in yoga class a million times: You have to take care of yourself if you want to have energy left over for your family, career, and social life. That goes for athletic pursuits, too. If you want to be a runner for years (even decades!) to come, you have to make sure you eat healthy foods, get adequate rest, and even take time for pampering from time to time. So, go ahead—eat a nourishing meal, take a bubble bath, and put your feet up. You deserve it!

Get our Newsletter

running runner

Thumb Image 18343

warrior III

Female runner with focus and determination

running, woods, tranquil, stock

DAVE KALAMA

running