Running - Injury prevention and stretching
The following is based on a talk on the subject I gave to a MEC running clinic on February 1st
Common running injuries include:
Why should a runner start a yoga practice?
Yoga is an incredible supplemental tool for a runner to add into their training program for several reasons.
My top seven include:
And injury prevention. Why I left injury prevention out of the main list is because if you gain the other six benefits from a yoga practice you will be providing your body with what it needs to prevent injury.
*Read my article on SwimSwam entitled '7 Reasons Why Swimmers Should Do Yoga'. Although the target audience are swimmers it these 7 reasons are applicable to any sport.
I have included two videos below that will help you prevent running injuries. The first is a short sequence for your knees and the second outlines three poses you can use to enhance your recovery.
- Runner's Knee (Patellofemoral Pain Syndrome)
- Achilles Tendonitis
- Hamstring Issues
- Plantar Fasciitis
- Shin Splints
- Iliotibial Band Syndrome (ITBS)
- Stress Fractures
Why should a runner start a yoga practice?
Yoga is an incredible supplemental tool for a runner to add into their training program for several reasons.
My top seven include:
- Mobility
- Strength
- Body Awareness
- Movement with Ease
- Recovery
- The Mental Game
And injury prevention. Why I left injury prevention out of the main list is because if you gain the other six benefits from a yoga practice you will be providing your body with what it needs to prevent injury.
*Read my article on SwimSwam entitled '7 Reasons Why Swimmers Should Do Yoga'. Although the target audience are swimmers it these 7 reasons are applicable to any sport.
I have included two videos below that will help you prevent running injuries. The first is a short sequence for your knees and the second outlines three poses you can use to enhance your recovery.
The difference between stretching before a run and after a run
It is an excellent idea to include mobility work in your routines both before and after a run, but there are some important differences between the components in each of these routines.
Pre-Run:
Post-Run:
Below I have included a pre-run yoga inspired warm-up video and a cool down audio sequence.
* I would also include doing a few running drills after the yoga inspired warm-up. I have included a video that describe appropriate drills.
Pre-Run:
- Should include body awareness
- Should include balance
- Should include muscular engagement
- Should include mobility in a more dynamic manner
- Should include elements that increase heart rate
Post-Run:
- Should include body awareness
- Should include mobility in both a static and dynamic way
- Should include elements that decreases the heart rate
Below I have included a pre-run yoga inspired warm-up video and a cool down audio sequence.
* I would also include doing a few running drills after the yoga inspired warm-up. I have included a video that describe appropriate drills.
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