the runner’s guide to yoga

Elite runners and total newbies alike have shown to experience a rush of endorphins to the brain, or what many refer to as “the runner’s high.”

Take it from long-time runner and New Orleans-based ambassador Mark Berger, with these highs often comes a healthy dose of sore muscles and weary joints. By 26, Berger had multiple full and half marathons under his belt, but was struggling with the effects of IT band syndrome from years of pounding the pavement. With some resistance, Berger turned to yoga to aid in the recovery process and help prevent further injury. This hardcore runner fell for yoga, and as a certified teacher, continues to see how slowing down on the mat benefits any run training program.

Berger created this short yoga series to help increase flexibility, speed up recovery time, and get to the finish line feeling strong and centred. His recommendation is to do the series after a training run (yes, even before the celebratory bevvy) in the sequence below.

DOWNWARD FACING DOG

This pose helps to stretch parts of the body that are heavily impacted by running—calves, hamstrings, shoulders, back, and feet.

• Start in a tabletop position, with hands below the shoulders and knees in line with the hips.
• Tuck the toes, and send hips to the sky in an inverted “V” position.
• Push heels toward the earth and pull chest into thighs.
• Pedal feet out for five breaths, then come to stillness for another five breaths.
• Return to this pose as transition through the series.

Tip: Maintaining proper form is more important than getting heels to touch the mat.

Running can build up tension in the spine. This pose will help to release that pain while stretching hamstrings and calves.

• From downward facing dog, walk feet up towards hands.
• Hang hands toward the earth, or grab opposite elbows.
• Relax neck and let head hang heavily.

RUNNER’S LUNGE

Aptly named, this pose improves flexibility improves flexibility in the split leg position that is similar to a running stride.

• Step right foot between your hands.
• Drop the right knee to the mat and interlace hands on top of right thigh.
• Sink into the pelvis. (You should feel a deep stretch.)
• Step back into downward facing dog and transition onto the left side.

 

TWISTED LIZARD LUNGE

Give hips, IT band, and lower back some love with this twisted take on a lunge.

• From downward dog, step right foot to the outside of right hand.
• Turn toes out slightly, and shift onto the outside of right foot, while flexing toes back to shins.
• Lift right hand towards the sky.
• After eight breaths, bring hand to the ground and step left foot to the outside of the left hand into a yogi squat.
• Stay here for five breaths and then repeat the lunge on the left side.

 

PIGEON

Tight hips meet your new best friend. Pigeon helps to stretch hip rotators, flexors, and your IT band.

• Bring right knee to your right hand.
• Slide right shin to the mat so it is parallel with the front side of the mat.
• Square hips and fold over your bent knee.
• Hold for 10 breaths.
• Come back to downward dog, pedal out feet, and repeat on the left side.

Sweat in New Orleans at Mark’s spin and yoga studio Higher Power, and follow his sweaty adventures on Instagram. For more tips, check out our custom SeaWheeze training program with run- and strength-training tips here.

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Liz is a voracious reader, an aspiring florist, and a copywriter on our Brand Creative team. She loves danced-inspired workouts and wine (preferably in that order). Follow her on Instagram.