For top fitness, experts agree that workout plans should contain all three components: aerobic conditioning, strength training, and stretching for flexibility. Many runners enjoy the fast pace, and may shun other types of workouts in favor of more running. Yoga may seem to slow and pointless. But that couldn’t be further from the truth. The benefits of yoga include both strength and flexibility, which can bring balance to the runners’ first love.

Core Strength

Yoga postures can help improve the muscles of the abdomen, sometimes called the “core.” These muscles not only flatten the stomach area to improve appearance, but also help the back muscles stay strong, maintaining good posture. Strengthening abdominal muscles can also help alleviate lower back pain, another common complaint in runners.

Balance

Improving the strength of the core muscle group is also important for the balance that is needed to practice yoga. Standing poses, such as Mountain and Tree Pose, can help strengthen the weaker or less dominant side of the body, preventing the risk of injury from a fall. Providing balance can also be thought of as a balance of different exercise routines in the overall workout plan. Consistently doing only one type of exercise can cause some muscles to be more developed than others, again bringing the body out of balance.

Flexibility

Yoga increases flexibility which can help prevent runners from injury. Flexible hip flexors and hamstrings create a greater range of motion for those muscles. When these muscles are tight, the joints of the legs and hips work harder with each step, increasing the risk of fatigue and breakdown.

Breathing

Aside from the poses, the other important focus of yoga is breathing. Learning to breathe more fully and deeply can bring more oxygen to the muscles. The improved lung capacity from learning to breathe more deeply can increase stamina.

Mental Focus

Yoga can help bring awareness to the form of the body during a run which can help maintain good form and prevent injury. Yoga helps you to focus on the present and appreciate your surroundings. During a long run, this can help maintain the motivation to keep going.

The Best Poses For Runners

The best yoga poses for runners include those that work muscles that oppose the typical muscles used in running. For example, typically one of the most developed muscle groups in runners is the quadriceps (front of the thigh). The hamstrings (the back of the thigh) can become tight and inflexible. Doing forward bends and downward dog can help stretch and lengthen the hamstrings. Calves are another area of the runner’s body prone to tightness, soreness, and cramps. Gently stretching these muscles during lunges, downward dog, and standing forward bend can help relax a contracted muscle.