Yoga for Runners PDF
As a runner, you strike the ground 1,000 times per mile, with a force of two to three times your body weight. You can feel that impact in the muscles, ligaments, and bone structures throughout your body. Thankfully, Yoga for Runners addresses both the physical and mental demands of the sport. Whether you are new to yoga or have practiced for years, Yoga for Runners provides you with the most effective poses—88 poses in all. Each pose is described in detail to ensure correct execution, maximizing the physical benefit and decreasing the risk of injury.
You’ll learn how simple yoga techniques can be incorporated into your existing running workouts and routines to eliminate chronic aches and pains. Discover how each pose can be sequenced to address a specific need, such as strengthen and lengthen the hamstrings, strengthen and increase mobility of the hip joint, eliminate lower-back and upper-body discomfort, speed the recovery process after a practice run or a race, maintain a strong core, or just restore and rejuvenate to prepare for an upcoming event. These sequences target all troublesome muscle regions. Anatomical illustrations and descriptions explain why these poses and sequences decrease your risk of acute or chronic injury as well as why they are beneficial to your training regimen.
After just a few weeks of following Yoga for Runners, you will feel stronger, more balanced, more in tune with your breathing, and more aware of your posture and technique. Your entire running experience—endurance, strength, breathing, and mental sharpness—will be more productive, positive, and enjoyable.
Table of Contents
Chapter 1 A Fit Body
Chapter 2 The Running–Yoga Connection
Chapter 3 Breathing
Chapter 4 A Fit Mind
Chapter 5 Running Injuries
Chapter 6 Feet, Ankles, Knees: Stabilize Your Foundation
Chapter 7 A Healthy Spine: Reduce Pain, Strain, and Pressure
Chapter 8 Core Strength: Maximize Your Running Performance
Chapter 9 Hamstrings: Achieve a Longer, More Fluid Stride
Chapter 10 Hips: Unleash the Power
Chapter 11 Quietude and Relaxation Poses: Restore and Recover
Chapter 12 The Yoga Sequences
Chapter 13 Yoga Off the Mat
Chapter 14 Yoga and Injuries
“Yoga for Runners empowers you with information on the very nature of yoga and how it works to achieve muscle balance in runners.”
Beth Agro-- iRun Magazine
ExcerptsFour yoga poses for strengthening and stretching knees
The benefits and effects of yoga for runners
Using yoga to prevent injury