By yoga teacher, Anneke West.
Running is a popular, easy and a fantastic way to stay fit, healthy and provide cardiovascular challenge and focus. But after a while, due to the repetitive motion and high impact of running, it can lead to tight muscles, joint issues and potential injuries.
This is where a regular yin yoga practice can be really beneficial and potentially life changing for runners.
As a yoga teacher and movement guide, I often hear runners say to me that yoga, and in particular yin, just “isn’t for me”, to which I always reply that when the student is ready, the teacher appears. This has rung true many times for me, as I have welcomed many people to my classes at all ages and stages of life, sometimes to strengthen after an injury, or a following a suggestion from a health professional. Other times because they seek more stillness, peace and being in tune with their bodies. Often, they discover that the benefits far exceed their expectations and find that it is indeed not about touching your toes, but what you learn on the way down.
Yin yoga is a slow and gentle, meditative practice with passive deep stretch poses, usually held for extended periods of times, typically 3-5 minutes, targeting the connective tissues and joints, with the potential to ease pain, enhance flexibility, mobility and range of movement. It’s a nourishing practice for the whole body, including the regulation of the nervous system, helping to reduce stress and instilling more balance and ease.
Many people live chronically busy lifestyles these days, wanting or needing to fit too much into their days. This often leads to a nervous system that is constantly in flight or fight mode, which can have ripple effect physically, mentally and emotionally. Running is a fantastic way to release these tensions, but not ideal if it’s the only source of relief. A regular yin practice is the perfect accompaniment.
Yin is excellent for improving flexibility and range of movement, especially in the lower body muscles, primarily used for running. Because poses are held for several minutes, allowing for a deep release in areas like the hips, hamstrings, glutes and calves, it has the potential to ease tightness and aid mobility successfully, leading to a more efficient stride and thus reducing the risk of injuries.
Running can be very stressful on the joints, especially the hips, knees and ankles. Yin yoga targets the joints, promoting the production of synovial fluid, which lubricates the joints and maintains their health. This can help runners maintain joint mobility and a smoother, more comfortable and enjoyable run.
Sometimes, when running is the main form of exercise, it can cause disharmony in the body when it comes to strength and flexibility. A regular yin yoga practice is a great tool for finding a healthy balance between building muscle strength and maintaining flexibility to ensure that muscles remain supple and resilient, which is important for optimal running and injury prevention. In addition, a post-run yin practice is an excellent way to aid recovery, as the long-held stretches help to increase blood flow to muscles, joints and connective tissues. This is very helpful for removing metabolic waste products and reducing muscle soreness, which speeds up recovery in preparation for the next run.
A less obvious benefit of yin yoga is the reduction of stress and improvement of mental strength and focus. Running requires mental resilience and focus, the ability to stay connected to the breath and awareness of the body and how it moves. The slow and meditative nature of yin yoga helps to calm and focus the mind, especially during moments of discomfort. This controlled ability to achieve mental clarity, essential for maintaining pace and endurance, can really enhance running performance, especially during long distance runs. Yin yoga helps runners to become the expert on their bodies, creating a better connection between mind, body and breath, helping with the mindful identification of potential issues before they become injuries.
Yin yoga is easy to incorporate into a running routine. With a vast amount of free online classes available, there is something for everyone. A 30-minute practice a few times a week before or after a run will make a lot of difference to enjoyment, progress, post-run recovery and overall running performance. A longer yin session helps with stress release and relaxation, and to maintain and potentially improve flexibility.
Whether you are a long-distance runner or sprinter, a casual or regular runner, there are many benefits of a regular yin practice for all to enjoy.
This article was written for Coach the Run by Anneke West, founder of Yin and Tonic Yoga, Farnham. All Coach the Run subscribers can get a 15% discount on any classes, quoting COACHTHERUN15.
Anneke runs monthly yin yoga classes and regular hatha yoga classes. You can follow Anneke on Instagram @yinandtonicyogi. If you’d like to book, please email or call Anneke on 07880 581086.
Join our mailing list to stay up to date with the latest UK running events, training tips, and exclusive offers on running products. Rest assured, we value your privacy and would never dream of selling your address. Sign up now…
Share this article
Patellar Tendinopathy Syndrome, also known as runner’s knee Patellar tendinopathy, or runner’s knee, is a...
Hip injuries in runners are often a result of intrinsic and extrinsic factors that challenge...
An Achilles Tendinopathy or Tendonitis is a structural change to the tendon that attaches the...
As a runner, you may have experienced that strange, popping or cracking noise coming from...
Are you a runner looking for a way to improve your performance, reduce the risk...
Do you ever experience tight or stiff muscles after your runs? Or do you encounter...
