How to balance yoga and running

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Yoga is a fantastic complementary activity for runners. It aids in developing muscular strength, flexibility and balance, which can reduce the risk of injury, and it also helps you improve your mental focus and breathing efficiency for running. Running is also a wonderful complement for yoga enthusiasts as it boosts cardiovascular fitness.

Training for yogis who want to run: 

There are several ways to weave endurance into a yoga programme. If you’re a yogi looking to train to run a longer race like a half or full marathon, follow these rules.

1. Include your three hard-effort, strength- and stamina-based yoga classes per week. Examples of these classes are Vinyasa Flow, Power Yoga, Ashatanga or Batiste. Learn more about the yoga class types and their benefits for runners.

2. Count these yoga classes as a hard, high-intensity effort, like a speed workout for a runner.

3. Include three weekly runs in your training plan. Because the yoga is done at a hard effort, it’s best to balance your plan with easy running for all three runs.

4. Include at least one total rest day in your plan. It’s okay to do some light flexibility or muscle release via a foam roller, but keep this day quiet to allow your body to recover from the demands of the plan.

Training plans for yogis who want to run: 

A sample training week might look like this:

Monday: Power Yoga

Tuesday: 40 to 60-minute run

Wednesday: Power Yoga

Thursday: 40 to 60-minute run

Friday: Power Yoga

Saturday: Long, easy run

Sunday: Rest or light Yin-based yoga and foam rolling

 

Training plans for runners who want to do more yoga

For runners who want to train for performance and supplement that with yoga, it’s best to weave in yoga classes that focus on balance and stability (Hatha-style classes) and recovery (Yin or Restorative Yoga).

A sample training week might look like this:

Monday: Easy or moderate effort tempo workout

Tuesday: Hatha Yoga

Wednesday: Speed intervals or hill workout

Thursday: Rest day

Friday: Short, easy run

Saturday: Long, easy run

Sunday: Yin or Restorative Yoga

Yoga can be your main focus or a side project. Either way, it will improve your performance and help you run stronger for miles.

Looking for more information on yoga for runners? Head to our yoga hub for more content.