Cross Training Options for Runners – Yoga and Pilates

I am so happy to share this guest post! I’ve been following The Run Experience for a while now. They share great information about training, injury prevention, and other tips for runners of all levels. So to have Holly Martin, one of their coaches, share her tips for Cross Training Options for Runners with makes me really excited.

 

Cross Training Options for Runners

Our bodies adapt. When we’re running regularly and (hopefully) with proper form, our bodies adapt and learn to run faster and without pain. And this is the case for any type of exercise.

Because of this, the best way to maximize your fitness level is to switch up your workouts. Cross-training epitomizes this idea, mixing up your run training with strength work, mobility, HIIT workouts, and others.

If the concept of cross-training is new to you, give it a try! Work training of any type into your running training schedule, and you’d be surprised at what a positive influence different workouts can have on your running.

In this article, we’re going to focus specifically on two types of cross-training exercises for runners that don’t always get enough love: yoga and pilates.

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Yoga

Yoga is beneficial for many reasons, both physical and mental. But in this article, we’re going to focus on the physical benefits of yoga and how it can complement your running workout plan.

Yoga opens up our muscles in a way that simple stretching before/after your run does not. Because yoga poses are more specific in form than just a stretch, and because you usually stay in a yoga pose for longer, the practice will open up your muscle groups in a new way, which will, in turn, make your runs feel lighter, faster, and less painful.

And there are plenty of different types of yoga out there, so you should definitely be able to find that works for you. Do some research ahead of time and choose something that matches your desired workout setting. To get started, check out this guide on different types of yoga.

If you can make it to a class, all the better. Regardless, here are three poses you can do in your home that are going to be extremely beneficial for runners.

These poses are simple, and you can modify them easily based on your flexibility level. Try to incorporate them into your cross-training or your post-run routine to open up your muscles.

Half Split

To begin, start with a downward facing dog. From there, bring one foot in between your hands making a runner’s lunge. Next, drop your back knee down and untuck the toes. If you need to, bring your hands on top of yoga blocks or even two thick books to bring the ground a bit closer to you.

From there rock back and straighten that front leg and gently fold forward as much as you’d like. See the picture below for the finished product. Hold there for one or two minutes if possible, breathing deeply the whole time.

If you need to keep a slight bend in your front knee that’s completely okay. Modify any portion of the pose as needed, and repeat on the other side.

Half Frog

To start the next pose, begin in a high plank position on the hands. From there, lower to your stomach and bring your forearms to the ground, making sure your forearms are parallel to each other and your elbows are under your shoulders.

Next, take one forearm diagonally across the ground for balance, and bring the opposite leg up near the glute.

Use the non-diagonal arm to reach back and grab the foot that’s now in the air and pull it into the outside of that side’s glute muscle. Rotate your fingers to face the same way as the toes they are grabbing, and return your gaze forward. See the image below for the finished product.

Take deep breaths and hold this pose for a minute or two, feeling a deep stretch down the front of the bent leg. After that, repeat on the other side.

Pigeon Pose

For the last yoga pose, we’ll start in a downward dog again. From there, take one leg in between the hands, only this time you’re laying the shin across the front of the mat.

The shin does not need to be exactly parallel to the front of your mat, so play around and find what is comfortable for you.

Scoot your back knee back as far as you can and untuck the toes. Make sure the toes are pointing straight back behind the knee.

It may be more comfortable to slide a pillow or cushion underneath your hips depending on how flexible you are.

From there start to walk your hands out in front of you, eventually resting either on your forearms or your forehead. A yoga block or thick book will help again here, giving you something to rest on.

But again, play around and do what works for you. See the picture below for reference.

Stay here again for a minute or two, always taking deep breaths, and then repeat on the other side.

Pilates

Next, let’s talk about another favorite cross-training method: pilates. Pilates is arguably the best core strength workout there is. And core strength helps with many things, but for our purposes we love its impact on run form.

A strong core leads to good posture and less twisting while you run, which is all part of proper running form. Pilates works so many other muscles too, but it emphasizes the core’s role in all other movements, which is applicable to all sorts of cross-training.

Like yoga, there are many different types of pilates, which use different types of equipment or none at all. For some ideas on how to get started, check out a simple video like this at-home pilates workout, or jump into a local class.

Reformer or megaformer class are great, as the machines allow you to move effortlessly so that you can focus only on the muscles you’re working. However, those classes can get expensive, so do your research and see what works for your schedule, fitness level, and budget.

Pilates for runners is so beneficial because it takes larger movements, such as your stride, and works on highly specific portions of those movements on a smaller scale. Essentially, pilates allows you to step back and perfect the details of each portion of your running, so that everything works together correctly when you go out for your next run.

For example, try lying on your back with your feet in a tabletop position, at 90 degrees above you. Engage your abdominals by pressing your stomach into your lower back.

Next, keeping your abs exactly as they are, with your lower back pressed to the ground, tap on foot to the ground and then bring it back to that tabletop position to meet your other leg. Now try this with your other leg.

Continue alternating and you’re getting a close-up look at how your core should work while your running. While this toe-tap to tabletop motion isn’t exactly the same as a run stride, your legs are moving in the same plane in front of you, parallel to one another.

This is highly similar to your run stride, and you’ll be surprised how hard your core needs to work in order to stay engaged while you do this.

To challenge yourself, add in your arms. Simply hold them straight up to the ceiling above your shoulders. When one foot taps down, bring the opposite arm back by your head, aiming to keep your shoulder blade on the ground.

This opposition mimics your arm swing when you run, and shows you specifically how hard your shoulder needs to work to stay engaged while your arms move in that same plane, parallel to one another.

This is one example of how pilates impacts your running, but every exercise can be traced back to your run form in some way.

Pilates works hand-in-hand with run form and is an excellent way to complement your running workout plan.

Conclusion

So there you have it! Two methods of cross-training that do things running cannot for your body, but which ultimately benefit your running anyway.

Work yoga and pilates into your training schedule once or twice a week, and you’ll be surprised at what a difference it makes on your run form and fitness level!

About the Author

Holly Martin is a San Francisco-based running coach and personal trainer. With a 20+ year background in dance, Holly brings a strong focus on technique and mobility to all of her coaching. Currently, she trains clients at Midline Training and Nfinite Strength, and coaches online with The Run Experience, an online training community that provides advanced running training programs for all type of runners. She enjoys writing tips for running to help you become a better, stronger and injury-proof runner.

 

 

 

 

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