Ohm La La

No matter how many miles I log I realize I can't develop core and upper body strength solely by running. For a time I didn't find it was necessary to build these strengths, but I have come to know that good running form stems from core strength and upper body strength will aid me when I pour it on at the end of a race. The thing is, it's miserable to do repetitious, relatively sedentary exercises at the gym using free weights and machines. I find crunches even more intolerable. There had to be another way! For me, that other way is yoga.

There are four popular styles of yoga: Hatha, Vinyasa, Ashtanga, and Bikram. Since Hatha is traditionally slow paced and emphasizes meditation, chanting, and breathing runners may struggle to remain physically engaged. Bikram yoga, which is done in a room hotter than 100 degrees, is not recommended because the hot temperatures can lead to over extended muscles and other injuries. That leaves Vinyasa (“flow yoga”) and Ashtanga (“power yoga”). In both styles you are led through a serious of poses linked to one another with continuous movement. While Vinyasa and Ashtanga cannot be considered true cardiovascular workouts, they both involve enough movement and dynamic action to sustain the attention of a runner.

"I frequently leave a class feeling mentally relaxed, while my body is humming on a high frequency and ready for anything."

I've already mentioned that yoga can help build considerable core and upper body strength (try boat and plank poses), and it also lengthens and loosens a runner's overused leg muscles. Yoga practices generally involve hip opening stretches, such as pigeon, that greatly improved the length of my stride on downhill grades. In fact, yoga trains you to be aware of muscles you may not have previously been able to isolate. The increase in total awareness will keep you in tune with your body throughout a run, allowing you to optimize muscle utilization.

Yoga is known to encourage relaxation, but one of my favorite aspects of a deep Vinyasa or Ashtanga practice is that it releases latent energy. I frequently leave a class feeling mentally relaxed, while my body is humming on a high frequency and ready for anything. It's equally energizing and restorative. The next day, when I head out on a run, I can then call on all that energy.

Your first yoga class will not necessarily allow you to reach that desired high. Initially, the vocabulary is distracting. Terms describing anatomical features and poses such as sacrum, Tadasana, and Surya Namaskara will take a few classes to learn. Stick with it until the vocabulary is no longer unfamiliar and you can direct attention to how your body feels throughout the practice. Resist the urge to be competitive with those around you. You'll find that yoga will teach you new ways to breathe, dynamically stretch, build strength, and take new advantage of 'rest' days.

"It's not a bad idea to complete a short run before class and use yoga as an extended and enjoyable cool down."

If you're in the New York City area I recommend Sonic Yoga in Hell's Kitchen or one of the free 8pm classes each Sunday at Lululemon Lincoln Center. It's not a bad idea to complete a short run before class and use yoga as an extended and enjoyable cool down. Ideally, a class once a week will get you comfortable with a studio, instructor, and flow. Before long, your increased strength and flexibility will equate to better running.