Yoga Instructors in an email interview with MetroSports.

MS - What's the general difference between yoga for runners and general yoga? Are there certain poses or types of yoga that runners should focus on?

Erika - “The yoga postures and sequences used for runners are derived from “general yoga”. The difference is in the sequences and set of postures practiced. It is important to remember that yoga has been differentiated into many subtypes (i.e. Ashtanga, Iyengar, Vinyasa, Restorative, Yin, Forrest, Bikram, Baptise, Kundalini). The differences between each can lie in the sequences (or set of postures used in the class), the use or non-use of props, the temperature of the room and the breath work (also known as pranayama) used in the class. With that said, yoga for runners implements a series of postures designed to lengthen and stretch muscles used when running (hamstrings, Iliotibial band, iliopsoas muscles (hip flexors), tibial muscles, psoas muscles, Achilles tendon, and the plantar fascia). It also focuses on the spine to alleviate the extent of compression we exert when we run. Many of the postures incorporate the use of the abdominal muscles (to include transverse, oblique’s and rectus abdominus) to build strength in this critical area of the runner.”

Rowena - “The Boston Running Center has carefully crafted a yoga class specific to the needs of runners by integrating the expertise of the Head Running Coach, the yoga instructor and the running community. Yoga for runners focuses on hip openers, stretching leg muscles, strengthening abs and upper back, and nourishing breathing exercises. In addition to improving flexibility and strength, classes incorporate a restorative element which promotes recovery. Runners can benefit from both an active (Forrest, Vinyasa) and passive (Restorative, Yin) yoga practice. Overall, the body will benefit from yoga, however finding the balance between running and yoga is important. For instance, poses after long runs should not tax the body any further. Runners should practice fewer standing poses and practice supported (seated and reclined) poses to relax and restore the body. Poses recommend after long runs: Downward facing dog, Pigeon, legs up the wall, supine twists. Classical sun salutations are a great way to warm up and stretch before going for a run.“

MS - Most runners I know are extremely inflexible, so what's the best way to approach yoga in the beginning? How do you make sure you don't over strain early on? What are the common mistakes runners make?

Erika - “A novice runner does not run a marathon on their first day, it is something that is built over time; they may begin with one mile and then they work their way up. The same holds true in yoga. You begin your practice where you are in the present, and gradually over time, increase your body’s flexibility. It is best to listen to what the body is telling you, use props, go with ease and be patient. Runners have an inherent sense of their own pace, such a mindset should be brought to the yoga mat too.”

Rowena - “The best approach is to ask questions and BREATHE. The yoga teacher's role is very important. When working with new students it is important to get information on injuries or tweaks in the body so that modifications can be given. The yoga sequence has to make visceral sense in order to gingerly stretch muscles and create space in the joints. The breath is an integral component to yoga and serves as the body's biofeedback. When the breathing becomes irregular and shallow, it is usually an indication that the body is being strained and should be taken as a signal to ease out of a pose. It is important to "zone-in" or get connected to the body and move with awareness and intelligence. In general, runners are extremely focused and have this body awareness and intelligence. However, runners are very determined individuals and their sheer drive and force to get into a pose may lead to injury.”

MS - Is there a certain "mentality" that runners need to discard in coming to a yoga class? Are we too competition-minded for yoga?

Erika - ”From time to time I remind my students that Yoga is not a competition; it is truly an individual practice. For someone who enjoys a competitive edge, yoga may be challenging because they will be encouraged to let go of the ideals that surround competition (i.e. judgment and striving to be ahead etc.). A yoga practice is called a practice on purpose- with each day you practice you may notice the body opening more, other days you may notice more tightness. With everything life throws at us, stress can build or be released. During a yoga practice, the body will express both residual tensions and the opening of body muscles. This illustrates where the body is during the practice- and this is the objective.”

Rowena - “They should discard from any preconceived "I can't do it”, “they can't benefit from it” or “they are too inflexible” mentality. During yoga, all of the non-essentials fall away, where we can connect to ourselves on a deeper and profound level. It is a relief when the mental chatter stops and we can truly be present. I quote: Babatunde Olatunji: Yesterday is history. Tomorrow is a mystery. And today? Today is a gift. That's why we call it the present.”

MS - Do you know of any runners that saw a dramatic benefit to their running (times, injury prevention, form improvements) from doing yoga?

Rowena - ”Definitely! Personally, I have experienced a dramatic benefit to my running especially in terms of time (I continue to shave time off my 10Ks and half marathons (up to 40 minutes)), injury prevention and endurance. Forrest Yoga has a healing quality and I healed my hip injury incurred from running. Students have said that the flexibility and strength they cultivate in class translates into great runs.”

Erika - “I have known a few runners that improved and brought themselves out of injury through a yoga practice. I had a student who noticed she breaths much better during her runs and her stride could open more easily. It is not uncommon for people to have serious back issues from running and lots of students (runners and non-runners alike) have experienced great relief in their back from the practice. Being a runner myself, I am greatly attuned to what is going on in my body during a run (and likewise during a yoga practice). I have noticed a greater sense of humility and will decrease or increase the pace according to how my body is responding to the run or to the yoga practice; in short, I accommodate my practices to what my body is telling me and find this is the best panacea to the prevention of injury.”

MS - I'm assuming Yoga will improve flexibility and increase strength. What other benefits are there for runners though? Or what are the running-specific impacts of those benefits?

Rowena - ”The other benefits are improved breath capacity and cultivating a relaxed meditative state of being. An article in the New York Times highlights the importance of relaxation for improved performance, stating, "An ability to relax while pushing hard, exercise researchers say, is one reason why winners win." Yoga promotes optimum circulation and respiration which promotes recovery.”

Erika - “As implied in my previous response, yoga will increase the capacity for breath, or stronger more conscious diaphragmatic breathing will be an outcome of a yoga practice. The benefits of being consciously aware and in control of the breath will do wonders for a runner. Also, a yoga practice will give a runner the chance to focus on their back and can help release any compression of the vertebral discs. The core will be strengthened and core stabilization will improve. Enhancing overall body awareness will increase exponentially. Overall, and in short, a yoga practice extends into many facets of one’s life; it relieves stress and restores the body’s energy, and will improve a person’s sense of the inextricable link of the mind-body connections.”

MS - Lastly, let's just come out and say it: runners are cheap and yoga tends to be expensive (at least to us cheap runners) so what's the best way to convince runners it's worth the $ for the yoga classes?

Erika- “Yoga can be pricey, but so can doctor’s bills; and the recovery time after a surgery for a knee replacement, hip replacement, or foot surgery (all common surgeries performed for runners who have experienced injury) can be extremely lengthy. Running will wear and tear the body. Yoga is a tool to preventing these ills. If money is a great concern (and in today’s economy it is certainly in the forefront of one’s mind) then it is OK to take a few classes, or do a trial of classes for several weeks. This will give someone the opportunity to learn some basic essentials and proper posturing- another important reason that attending a yoga class designed for running will be of benefit. Be honest with the instructor- we are human too and understand money restraints. We can work with you to develop a personal practice of your own too. Also, check out studios in the area, the yoga community is very giving and often gives ‘community classes’. These classes are sometimes free and/or provided at a significant discounted rate (i.e. $5). Some studios provide these classes weekly others give them once a month. Bottom line, there are lots of choices for beginners who feel money is an issue.”

Rowena- “Typically, people who belong to gyms do not have to pay additional fees for yoga classes. Yoga studios also offer affordable $5 community classes (Back Bay Yoga and South Boston Yoga). A thorough cost-analysis of yoga and injury prevention has yet to be performed, but one can speculate that several dollars are saved from doctor and physical therapist visits and improved quality of life. Students leave yoga feeling relaxed and invigorated which costs much less than a 60 minute massage. Yoga is experiential and the best way to convince runners it is worth the $ is to experience yoga for themselves. Teach your body when to be active and when to relax, thus allowing for improved performance, injury prevention and recovery.”

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