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I’ve been a competitive distance runner for many of my life. I’ve won state championships, represented america at international events, and, as an adult, taken my running to the road.

For years, I believed that yoga was too boring, too easy, and too slow to be worthwhile to runners. I assumed that practicing yoga to strengthen my core, legs, or upper body would pale as compared to practicing actual strength-training exercises or weight-lifting workouts within the gym.

Later, once I became a private trainer, I diversified my workout routine and advocated for my clients to do the identical. I began to incorporate cycling, rowing, triathlon training, and mountain climbing amongst my pursuits. But not yoga.

Nonetheless, after experiencing various injuries and, eventually, dabbling with a beginner yoga class here and there, I discovered how fallacious I used to be—and the way helpful it was to include yoga into my workout routine to cut back tightness, improve core strength,  even enhance recovery.

Forms of Yoga Poses for Runners

Practicing yoga has helped me develop an exponentially stronger mind-body connection—which is basically an awareness of my body and myself. It sounds easy, but it could take time to cultivate it. The outcomes are value it.

1. Poses That Engage the Core

As athletes, we’re always told to “engage your core.“ I often felt like I used to be doing that once I was exercising, but it surely was only after I began practicing yoga consistently that I spotted I hadn’t been engaging all of my core muscles.

The “core muscles” are way more all-encompassing than simply the rectus abdominis, which is the “six-pack“ muscle that runs along the front of your stomach. Your core also includes the inner and external obliques along your sides, the deep transversus abdominis that encircles your entire torso like a corset, and the deep muscles within the lower back, including the erector spinae group, the multifidus, the pelvic floor muscles, and the diaphragm.

Several often-overlooked core muscles that yoga strengthens with the intention to support and stabilize your spine. (Illustration: Eraxion)

Previously, once I was running, weightlifting, or doing a little other style of workout, I discovered I could contract my abs, but I didn’t appear to have the opportunity to consciously connect with my deep core muscles. Incorporating core-strengthening yoga postures, comparable to Boat Pose and Chaturanga (Low Plank Pose), into my training has radically improved my ability to consciously draw on these essential muscles when running, cycling, lifting weights, using the rowing machine, even moving about in my on a regular basis life.

Because these ignored muscles play an integral role in helping brace the core and stabilize the spine, my yoga practice has helped me decrease injuries, facilitate higher respiration mechanics, and improve my running economy.

(Photo: Andrew Clark; Clothing: Calia)Side Plank Pose engages and strengthens all of the muscles that contribute to core strength and spine stability. (Photo: Andrew Clark)

Best Yoga Poses for Runners: Strengthening Core Muscles

Side Plank Pose
Chaturanga (Low Push Up)
Boat Pose
Plank Pose

2. Yoga Poses that Increase Flexibility and Help Recovery

Running, mountain climbing, and repetitive endurance exercises left me chronically tight in most of my muscles and connective tissues. But yoga has helped my flexibility and mobility in addition to my recovery from training workouts. I especially like Cat-Cow for the mobility it brings my spine.

(Photo: Andrew Clark)

Best Yoga Poses for Runners: Flexibility
Cat–Cow
Downward-Facing Dog Pose
Certain Angle Pose 
Pigeon Pose
Flamingo Pose

3. And Then Got here the Balance Advantages

I actually have all the time struggled with balancing on a single leg. After I began practicing yoga, I couldn’t hold Tree Pose for 2 seconds. Now I cannot only linger in Tree, but I’ve been in a position to progress to poses like single-leg Chair Pose.

Some of these balancing yoga poses are especially helpful for runners, walkers, and hikers as they strengthen the small stabilizing muscles in your ankles and hips, which is crucial for trail running and optimizing your balance on uneven terrain.

(Photo: Andrew Clark)

Best Yoga Poses for Runners: Balance

Tree Pose
Single-Leg Chair Pose for Balance

4. Yoga Can Strengthen in Surprising Ways

I used to be not prepared for yoga poses to have the opportunity to strengthen some underutilized muscles in addition to they do. Although I turn to yoga as a complement to my weight training, reasonably than an alternative choice to it, it’s actually convenient to have the opportunity to practice the poses anywhere, without the necessity to search out a gym or weights.

Chair Pose rivals almost any form of squat or lunge by way of constructing strength within the quads and glutes. (Photo: Andrew Clark)

Best Yoga Poses for Runners: Strengthening Glutes, Quads, and Hamstrings

Chair Pose
Squat
Bridge Pose
Warrior I, II, and III Poses

Dolphin Pose combines Down Dog and Forearm Balance to have interaction the muscles of the upper body and core, which are inclined to be underutilized in runners. (Photo: Andrew Clark)

Best Yoga Poses for Runners: Strengthen the Upper Body

Dolphin Pose
Plank
Chaturanga (Low Push-Up)

I discovered yoga to be so instrumental in how I approach running that I pursued teacher training and have become an instructor. Nowadays, I advocate even harder for my clients to include it into their routine. I only should try to influence them until they begin to feel the outcomes.

RELATED: 8 Essential Stretches That Every Athletes Must Do, In response to a Personal Trainer

About Our Contributor
Amber Sayer is a fitness, nutrition, and wellness author and editor. She holds a master’s degree in exercise science and a master’s degree in prosthetics and orthotics. She is a NCSA-certified personal trainer, UESCA-certified running coach, triathlon coach, and endurance nutrition coach.