What is sports yoga and how can it help our running?

We know that there are loads of reasons why runners should take up yoga. Sports yoga is one specific type of yoga that can help improve athletic performance. Essentially, it helps us to stretch and strengthen key muscle groups that we use in sport through yoga techniques. We find out more…

What is sports yoga?

For runners, sports yoga looks to address the natural imbalances caused by repetitive running through targeting mobility and flexibility. Sports yoga gets the body moving through all planes of motion in all directions. The combination of mobility and flexibility exercises and time spent in the active recovery heart rate zone will accelerate recovery compared to just doing static and assisted stretching. This helps you to feel less physically fatigued, and running the day after a sports yoga *should* feel easier.

How is sports yoga different to regular yoga?

You will have almost certainly done elements of sports yoga in a normal yoga class, but not all yoga is sports yoga. It is different to other forms of yoga as it pays specific attention to the muscles we use in that sport, rather than a general whole-body stretch. Sports yoga classes are usually a bit less focused on relaxing and wellbeing, and a bit more scientific in style. You’ll hear the names of the muscle groups, and you might do less ‘flow’ than in a vinyasa class.

Where can I do sports yoga?

Lots of teachers offer yoga for runners or yoga for sports, both online and in-person. You might also see sports yoga listed as a class at some yoga studios, or in the gym. You can also do it yourself on your yoga mat at home.

How do I do sports yoga?

There are a few key elements to sports yoga that you can easily do at home. Read on for more info…

Assisted stretching

One method used in sports yoga is assisted stretching. You might have heard this used when talking about stretching with a partner, say a PT or running coach. You can also use a yoga strap to create the same effect on your own.

Essentially, assisted stretching allows you to go a little deeper in a safe, supported way. It aims to increase the range of motion in the muscles. For us runners, the muscles that most need this are usually our hamstrings. You can try an assisted lying hamstring stretch, using a yoga strap or even a dressing gown belt.

When lying down, pop the strap around the middle of one foot and hold onto it with both hands. Lift that leg up towards the ceiling with a bent knee, then gently push the leg into the strap. Once you feel the stretch, pause there and breathe. If you would like to go further, see if you can pull on the strap to gently move the leg closer towards your head to intensify the stretch. If it ever feels too much, release the tension through the strap a little. Swap to the other side when you’re ready.

Gliding stretches

You might have done gliding stretches during a running warm-up at a running club or even during PE at school! These are dynamic movements where we come in and out of the stretch in a controlled way. They not only help to lengthen the muscles and improve in-motion flexibility, but also help us to strengthen the muscles through their full range of motion.

A lunge is a great example of this. Get into a high lunge position, with your front knee slightly bent and your back leg straight. Lift your arms over your head, and take a deep breath in. As you exhale, reach the arms forward as you bend forward towards the front leg, bending your knee as you go. Swoop the arms all the way down to your feet and reach behind you as you bend as close to your front thigh as possible, coming into a deep lunge. Inhaling, reverse the movement to straighten the front leg again and bring the arms back up over your head. Repeat several times, and you should notice that the lunge starts to feel a bit more comfortable. Swap to the other side when you’re ready.

Strength work

Runners need to maintain alignment of the foot, knee and hip during foot strike. This requires a strong core and strong hip stabiliser muscles. Sports yoga focuses on adding a strength elements to the yoga poses to improve strength in these areas. A great example of the ways you can do this are in a bridge pose. Start by lying on your back. Bend your knees and bring your heels towards your bum, just so that you can reach them with your fingertips. Lift your bum up off the floor. Now for the fun bit! There are a few ways you can work on strength in this pose. Pick one and try it:

• Add a block underneath one foot to increase the angle and makes the glutes work harder
• Lift one foot off the floor and reach it forward, while keeping the hips in line
• Add a resistance loop around the thighs and press the legs out into it as you hold the position
• Hold the position while balancing on your tiptoes