Jeff Grace Yoga
jeff@excelwithgrace.ca
(604) 783-6427
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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:
  • Runner's Knee (Patellofemoral Pain Syndrome)
  • Achilles Tendonitis
  • Hamstring Issues
  • Plantar Fasciitis
  • Shin Splints
  • Iliotibial Band Syndrome (ITBS)
  • Stress Fractures
*A great article from Runner's World outlines these potential injuries in more detail

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:
  1. Mobility
  2. Strength
  3. Body Awareness
  4. Movement with Ease
  5. Recovery
  6. 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:
  • 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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jeff@excelwithgrace.ca
604-783-6427