Training

How Yoga Can Help You Run Fast

Not only can applying the principles of yoga enable you to run fast, with better posture and breathing techniques, but it can also nourish your mental wellbeing, allowing you to run more mindfully.

Jessica Skye founder of Fat Buddha Yoga and trained in Ashtanga, Vinyasa and Yin, believes that running can give you as much balance as yoga, and that they complement each other perfectly.

The main benefit of yoga for runners is added flexibility and better core strength, which will reduce the chance of strain injuries, and increase stabilisation in the torso. The core muscles in your back, abs, and obliques – are what keeps your torso upright when you run; strengthening these will reduce “wobbling” when moving your arms & legs. When running, core strength allows the pelvis, hips, and lower back to work together more smoothly, reducing rocking and resulting in less excess energy expended.

Explore Jess Skye’s Yoga sequence to increase core and static strength, and improve posture when you run here:

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START IN TABLE POSITION

1. On all fours, bring the knees hip width apart, with the feet directly behind the knees
2. Bring the palms directly under the shoulders with the fingers facing forward
3. Look down between your palms, engage your core and allow your back to be flat
4. Press into your palms to drop the shoulders slightly away from the ears
5. Push your tail bone back and the crown of your head forwards to lengthen your spine

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CRUNCHES ON ALL FOURS: THIS MOVE WILL LENGTHEN ARMS, LEGS AND TORSO, AND STRENGTHEN YOUR TRUNK

1. From your table position, reach your right arm forward at shoulder height and spark open your fingers
2. Extend your left heel back at hip level and flex your foot
3. On your exhale, hug your right elbow and left knee in to touch
4. With your inhale, extend your right arm forward and left leg back again
5. Exhale, hug in to touch
6. Keep going one breath per movement for 5 rounds
7. Return to all fours and then repeat on the opposite side

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HIGH LUNGE: THIS MOVE WILL STRENGTHEN QUADS, LENGTHEN HIP FLEXORS, ENCOURAGES STABILISATION OF TORSO, CHALLENGES BALANCE

1. Return to your table position
2. Step your right foot forward between your hands, with the knee directly over the ankle
3. Tuck your left toes under and straighten your back leg
4. Press your palms into the floor to lift the crown of your head up towards the ceiling
5. Roll your shoulders down and back and press the chest forward
6. Look straight ahead with the chin parallel to the floor
7. Extend your back leg by pressing your heel towards the floor and by pressing the back of your knee up towards the ceiling
8. Relax the hips and let them sink down towards the floor
9. Slowly lift your palms of the floor and straight above your head, trying to extend through your fingers to the sky
10. Breathe and hold for 2-6 full breaths

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SIDE PLANK: STRENGTHENS YOUR TRUNK (OBLIQUES)

1. Move into a Plank Pose (the top of a push-up; palms flat, body extended, with your legs reaching through your heels)
2. Step your feet together and press your weight down through your right hand and forearm
3. Then, roll your body to the right, balancing on the outer edge of your right foot
4. Stack your left foot on top of your right foot and keep your legs straight
5. Extend your left arm to the sky, reaching through your fingertips as you lift your hips
6. Bring your body into one straight line
7. Gaze at your top thumb
8. Press down through your bottom
9. Hold for up to 30 seconds
10. Exhale as you slowly return to Plank Pose
11. Repeat on the opposite side

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FOREARM PLANK: STRENGTHENS TRUNK AND SHOULDERS

1. Start in Plank Pose
2. Lower onto your forearms, one arm at a time
3. Make sure that your elbows are directly under your shoulders
4. Firm your shoulder blades into your back and push your heels back
5. Keep your core engaged; think about moving the front of the body towards the back body to help lift you up
6. Keep your neck in line with your spine looking to the floor slightly ahead of you
7. Hold this pose for 30 seconds before resting

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LOCUST: OPEN SHOULDERS AND STRENGTHENS BACK

1. Begin by lying on your stomach, with your arms at your sides
2. Rest your forehead lightly on the mat
3. Extend your legs straight behind you, hip-width apart
4. Press your weight evenly across the tops of both feet
5. Inhale and raise your head to look forward
6. On your exhale, lift your chest and arms, keep your arms alongside your body with your palms facing down
7. Lift your upper spine and reach your arms back toward your feet
8. Use your inner thighs to lift your legs up toward the ceiling
9. Reach straight back through the balls of your feet; your weight should rest on your lower ribs, belly, and front pelvis
10. Keep your chest lifted as you widen across your collarbones
11. Draw your shoulder blades into your back ribs and extend them away from each other
12. Hold for up to 60 seconds
13. On an exhalation, slowly release your body to the ground

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BOAT POSE: ABDOMINAL AND DEEP HIP FLEXOR STRENGTHENER

1. Begin seated with your knees bent and feet flat on the floor, hands resting beside your hips
2. Draw your awareness inward and focus on your breath
3. Allow your inhalations and exhalations to be smooth, calm, and even
4. Keeping your spine straight, lean back slightly and lift your feet, bringing your shins parallel to the floor
5. Draw in your low back, lift your chest, and lengthen the front of your torso
6. Extend your arms forward, in line with your shoulders with your palms facing each other
7. Balance on your sit bones, keeping your spine straight; take care not to let your lower back sag or chest collapse
8. Lengthen the front of your torso from your pubic bone to the top of your sternum
9. With an exhalation, straighten your legs to a 45-degree angle from the ground, bringing your body into a "V" shape
10. Keep your breath easy, steady, and smooth; focus your awareness within. Soften your eyes and your face. Gaze at your toes
11. Spread your shoulder blades wide and reach out through your fingers, actively engaging your hands
12. Stay in the pose for five full breaths
13. To release the pose, exhale as you lower your legs and hands to the floor

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When life moves at a million miles per hour, it’s easy to get caught up in the perils of everyday life. Hit the pause button by hitting the yoga mat, the road or the track.

• Follow Jessica on Instagram: iamjessicaskye

• Shop Jessica’s look from Nike: www.sportsshoes.com/nike

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