Running & Restorative Yoga

Here is what ultra-runners have to say about Restorative yoga:

“When I run, I run. When I’m not running, I rest.” – Keith Straw

“I feel it’s an integral part of my ability to recover … a preventative way to jump-start the recovery process.” – Jennifer VanAllen

Whether you're an ultra-runner, or an occasional jogger, running is an endurance sport and can take a lot out of you. It takes many miles of hitting the pavement to build up endurance and strength. The good news is that Restorative yoga is beneficial whether you are in the base, build, or peak period of your training cycle.

Base period: These are the weeks when you are focused on building endurance and strengthening your muscles, tendons, and ligaments. Many runners include 1-2 Hatha (active) or Yin (stretching) yoga practices a week to build strength and flexibility. During this period it is also good to include at least 1 Restorative yoga practice a week to help your body rest and release muscle tension. At the very least, it is a good idea to practice an inversion every evening.

Build period: In this period, your runs are getting longer and you may be adding some sprints. As running mileage and training intensity increases, an active yoga practice should become gentler. Skipping poses that feel too intense is okay! During this period, you may want to trade one of your active yoga classes for an additional Restorative practice as this will help your recover. Continue with a daily Inversion and add a few Restorative poses to your daily routine.

Peak period: This includes the taper leading up to the race and the race week. This isn’t the time for an active, intense yoga practice. All yoga practice during this period should be gentle, easy, and slow. You want to “dial back” your physically active yoga practice so that you don’t overdo it, thus, affecting your race performance. This is the time to use props and settle into a long, relaxing practice of supported poses. A Restorative practice helps you to focus some of your physical and nervous energy into breathing techniques – an essential part of staying with your breath during the race.

Everyone benefits from gentle, passive Restorative practice. Allow yourself some time to rest, relax and restore!

Recommended reading:
Rountree, Sage Hamilton. The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance. VeloPress, 2011.

Rountree, Sage Hamilton. The Athlete's Guide to Yoga: an Integrated Approach to Strength, Flexibility & Focus. VeloPress, 2008.

Rountree, Sage Hamilton. The Runner's Guide to Yoga. TIPS Technical Publishing, Inc., 2017.