Yoga for runners vs gym-goers - is there a difference?

Even though both of these activities develop muscle tightness the approach towards the style of Yoga required to bring back balance in the body and improve flexibility will differ due to these factors;

• Running is fast repetitive movements with mainly the lower body and movement is in one realm, same movement of the joint each time.

• Lifting Weights may be a combination of slow, heavily loaded movement and/or short pulses targeting particular muscles and each session approaches a different muscle group and directional movement (ie in a well balanced whole body training program)

• Running develops fast twitch muscle fibres

• Lifting heavy weights slow and steady develops slow twitch muscle fibres

• Runners are prone to get tightness in, but not limited to, calves, hamstrings, glutei, quadriceps, lower back

• Because of this, in someone who is solely a runner, some muscles become strong and tight, other muscles may be in contrast weaker, creating postural imbalances and the leading cause of injuries.

• After a weight session we release the muscles involved in that session. Ideally after a week of training sessions the whole body is trained and provided balance of strength throughout, no body part missed.

• Runners more often use mouth breathing and find it challenging to nostril breath during high aerobic activity (check out benefits of nostril breathing here) so may find increased dehydration levels, heart rate and acidity levels create more muscle tension. It is easier to maintain nostril breathing during steady weights.

Both these activities increase acidity levels in the body which increases muscle tightness so a daily 10min nostril breathing practice will improve flexibility, so will a diet designed to alkalise, as will reducing stress levels (meditation).
But which style of Yoga?

Just as the Ayurvedic approach to bring balance to mind + body through opposites recommends for someone who is 'fast moving, fast breathing, light body type, fast thinking' - to choose a slow, still, gentle practice and for a 'slow moving, heavy body type' - to choose a flowing, continually moving practice. The same applies here.

Check out below my recommended practices, if you do both activities regularly - great! Choose the practices you feel you need the recovery from on the day (perhaps increase your weights focus on the areas neglected from running?)

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It's Flexibility February! Enjoy your week Yogis

Namaste, Nic Whiteman

Yoga for Runners - go for slow, steady and restorative releases

• Split Flexibility Day 1, Day 3 & Day 4 - 15mins each. Stretch out those calves, hamstrings, quadriceps, psoas and glutes, strengthen opposing muscles, include multi directional and increase range of movement.

• Avoid Vinyasa, Flow, Sun Salutations - it's more of what you already do on forward plane constant movement (even though it's the style of Yoga perhaps you're most attracted to) - instead go for slow steady holds in Hatha, Yin and Restorative. Perhaps use a flow as your active non-running rest day and a way to build upper body strength.

• Yin for Hips 1hr for long restorative holds to develop muscle and tendon releases, a meditative mind by slowing the breath

• Kitchen Yoga 17mins has a great calf stretch if that's your need

• Hatha Yoga - Mind Over Matter 1hr - a strong practice lengthening muscles and improving endurance and joint range.

Feel free to ask me for more suggestions based on your needs - there is over 200 videos to choose from in the online library!

Yoga for Weight Lifters - go for whole body, movement and flow

• Split Flexibility Day 2, Day 3 - 15mins each. Dynamic stretches.

• Upper Body Mobility 45mins or Foam Roller Upper Body 45mins improving joint mobility and fascia release

• Lower Body Mobility 45mins or Foam Roller Lower Body 45mins

• Sun Salutations with Core Flow 1hr whole body in moving flow with core

• Express Thoracic Warmer 15mins warms and limbers the whole upper body

• Express Hippy Flow 15mins warms and limbers the whole lower body

• Try any of the Yin and Restorative practices for deeper stretches and releases, ideally moving into flows and using the whole body in Sun Salutations and Vinyasas is great providing very different movements than weight lifting does. Flows will let the breath increase its pace and heart rate lift.

• Viloma Breathwork is great for activating lungs.

Feel free to ask me for more suggestions based on your needs - there is over 200 videos to choose from in the online library!