Yoga Poses for Runners

I always love the end of the month because that is when I get my Yoga Journal Magazine. Makes it fun to check the mail!

Page 34 in the magazine has the article, "Happy Trails" which discusses yoga keeping runners in great condition. I should think so. Yoga helps joints putting them into slow, progressive motions while running tends to damage the knees. If you have ever had a glimpse of yogi's in their 70's- they tend to look younger and are doing all sorts of back bends and balance poses that most people in their 30's can't do. What poses do they suggest?

Warrior I

This pose is one I barely use in my own practice here at home. I am generally into Crescent Lunge which is a modification of this one. The difference? The back leg is straight. Instead of Crescent, I begun to go into Warrior I which makes it even smoother to go into Warrior II which has the same footing but the arms come out into a "T" formation.

Tree Pose

I can never get my foot all the way up to my thigh without it rolling off but I love the pose regardless. This pose if you are not up on yoga is a balance pose. I always want to scream out to God when I do it. Not because it hurts but being as praising him and receiving his blessings we throw our hands up in the air is the reason. I think I should "Christian" it and name it "Praise pose"!

Locust Pose

This can help with form. The back is always something that should be addressed and this pose will help. It also helps your core in the same token. The spinal muscles and the abdominal muscles are agonist and antagonist muscles so if you work on one, you must work on the other or more injury can occur.

Chair Pose

Hips, knees, ankles- all of which are involved in running. Now, this guy is a serious yogi because I can not go straight up. . .yet. I tend to add this in my sculpt classes as a necessity since all in there are mostly working on their lower body.

Here are some I recommend that were NOT included in that article. . .

Plank Pose (standard)

Upper body and core. . . Will begin my plank series in September. 30 seconds of plank position in 30 days. Get some detox regimen in for a powerhouse core. In running, I have heard that arms get neglected but they are working too. Get arms in your regimen for better endurance! (and tank top ready arms!)

Side plank

More challenging and gives the arms, core and lower body more work. You can also be a show-off and work on this move. . .

Which means you have serious upper body strength! I will get there. . . I am serious!

Downward Facing Dog

Lift those hips! Bend those (hard working) knees! Relax the shoulder blades down the back. Tuck the tummy in. This works the core, arms and lower body. If you go to yoga classes (or even my sculpt class) you will know this pose and you will eventually begin to like it.

There are many others but you get my point. Yoga is highly beneficial for runners are you see the craze! Even Lululemon stores have run groups. (May be local. Check website for details!) and Core Power Yoga has running groups. Running stores now carry yoga gear. They have become attached at the hip and I think it will be that way for a while. So, if you are a runner. . . grab a yoga mat and get to some great training for running. You can alter your strength training with this but if you are heavier like myself this is the bees knees.

Happy Training!

Sun versus Shade

This morning I had enough of sleeping in only to be tired and I am pretty sure that a cold was getting ready to head my way.

I wasn't going to run but I got up pretty early. This was supposed to be my day to sleep in since I am helping my sister-in-law get ready for her wedding tomorrow. Since I haven't ran since last week Wednesday I figured today would be a good day. Also, I am still thinking about a half marathon especially if I can run a 10k for the North Shore Turkey Trot. (My new tradition for thanksgiving since I am a vegetarian and Turkey is not on my menu and Tofurky seems to be nasty when I cooked it. Eww!)

With a reported 81 degrees this morning during my run I have noticed another thing. I tend to run slower and  tire faster when it is warmer and sunnier in the summer. During the winter and spring months, I run faster even during the radiance of the sun. I am not sure if anyone else notices this in their run but when it gets hot out, I tend to run faster and more efficient in the shade than the sun. The sun seems to make it warmer and weighs on me but now I know this I know what to avoid in the winter- shade. Since it will be colder I might want to see about some sunny running places so I can keep going and have the sun smile upon me. Shade tends to be windier and colder in the winter. Well, lesson learned. . .for now. Let's see if I remember that.

Morning Run Stats

Distance: 3.15 miles
Time: 37:28
Average min/mile: 11:53
Calories: 403

Run Play List

Walking On a Dream- Empire of the Sun
My Life- Robin Thicke
Pass That Dutch- Missy Elliott
Hot Boyz- Missy Elliott
Get UR Freak On- Missy Elliott
I Like It- Enrique Iglesias feat. Pitbull
Get Right- Jennifer Lopez
Do It Well- Jennifer Lopez
Wasted- Gucci Mane feat. Plies
I Am Woman- Jordin Sparks
Part of Me ( Jaques Lu Cont's Thin White Duke Mix)- Katy Perry

Get in the running when you think you can't.

Running Hiatus

My days have been filled with weddings, crafting and what not. So, I am taking a small hiatus since I have not run since last week I believe. My body totally feels it too.

I am tired all day. I need to bounce back from my slump. I still have energy to get up and teach sculpt. Helping with two weddings is not good on a wavering runner. Will get back to it hard core after this week so I can get prepped for the Bucktown 5k and looking into how to pay for the next three races and the walk.

Breathing While You Run

Breathing? Why are we even having this conversation? We breathe every day!

Taking Yoga, Pilates and teaching Sculpt class I have learned that how you breathe makes all the difference in a workout. In med school we discuss the effects of oxygen being necessary for the functioning of the body. How hemaglobin, the protein in red blood cells actually is gathered in great numbers in the lungs waiting to snag four molecules of oxygen and send it out through your body going only by the rhythm of your heart beat pushing the blood. It is quite an amazing process when you think about it as a whole but in class, somehow the professors can either put you to sleep or make it sound confusing so you have to read it again and again to get the greater picture. So, this is why when you work out you breathe hard. Your heart is trying to pump more blood to gather more oxygen and send it mainly to your muscles but also to your brain so it can continue to function, your glands so that you can produce sweat to cool the body down, and other parts of the body. Ok, Biology class is over.

Somehow, I forgot that so reading an articles late last night on fitsugar.com about breathing while running made me go, "OHHHHHHHH, that is right." During the winter months, I would do everything in my power to run with my mouth closed down to tucking my lips in so I would not be tempted to breath in that cold, dry winter air. I try it now in the summer and I wear out so much more quickly. My stride has improved simply by breathing air in through my nose and exhaling through my mouth. To add more space to those lungs, I actually "slap hands" with the leaves in the trees and the bushes. Reaching up rings out some of the air that is just hanging around in my lungs and leaves it open for some good fresh air that my body needs while going the distance. So, if you see me at a race and I am throwing up a fist or a peace sign or I am reaching to slap my hand, go with it. Most likely I am winded and need some fresh air.

Want more (non-physiology answers) info and to see the actual article? Here it is. . .
http://www.fitsugar.com/How-Breathe-When-Running-19967835

Happy Breathing!

Am I Getting Worn Out?

I planned on running today but for some reason, my neck began to hurt. I could not move so I stretched and felt my neck cavitate. Now, the muscles are sore so I am currently bending and going through all movements today.

May be I can get some walking in. Sounds great!

Coming Back

The past two weeks have been slightly hectic but I am so glad that I know I can pick back up my running without a hitch. . .well, sort of.

Today's run was the second run since the injury and only because I got a case of the sniffles. Currently, after my run what ever time it is I have to seriously blow my nose but I am feeling better and that is another thing I love about running. . . it will cure what ails ya! Not to mention in the winter when I run it really does keep the colds away. Today I ran a total of 2.33 miles which is becoming a shorter run since I was working up to 3 miles or more before the piriformis injury. Since the last race, I have also signed up for another race- Bucktown 5k and I am looking into signing up for the last three races and a walk for the year- The Hot Chocolate 5k, the Monster Dash 5k, the North Shore Turkey Trot 10k and the PAWS 4k walk (may be do the 8k run? Hmmmmm) but the cost are adding up heavily and I am not sure I can keep up with the costs. Not to mention that I think I am overdue for some running shoes and the ones I want are $115. I would have  either have to use the credit card and I am swearing not to use or steal some money out of our joint piggy bank account which I am not too keen on. I have already applied for a groupon deal for my favorite yoga studio for Yoga Sculpt which does wonders for my endurance in races. What to do?

So, I am going to write a letter to RAM racing to see if I can apply for some type of discount. The Bucktown 5k makes race number three from the RAM racing group and the Hot Chocolate and North Shore Turkey Trot when registered will make five- five races that I have signed up for and run with them there should be a discount out there. As far as the PAWS walk, I have decided to walk to their main office (really, it is not that far from where I live) and see about some deal we can make out. Plus, I want to borrow a poochie to walk during the event. If I can not find one, I may have to run it. We shall see how I can cut down the costs but next year. . . I am looking into a charity to sponsor me.

Morning Run List
"My Life" Robin Thicke
"Walking On A Dream" Empire of the Sun
"Superstitious" Stevie Wonder
"Teeth" Lady Gaga
"Before" Atjazz feat Clara Hill
"Blow" Ke$ha
"Work Out" J. Cole

Time: 25:57
Distance: 2.33 miles
Average min/mile: 11:07
Calories: 319

Have an inspiring workout!

The Re-Training

Since the strain on my left piriformis muscle I got better in a very short period of time. Now, it is the moment of truth where I have to go out and run. I am a little terrified but I have been doing yoga and working on sculpting and stretching that muscle along with many others so that there is no issues.

. . .off to Yoga and then for a walk/run.

Limping on a Race

I was told on a facebook comment that I am a machine. That actually was quite the compliment seeing that I got a great unofficial time of 49:04 and I LIMPED the entire three mile race.

photo was taken by security who thought I was attractive

Regardless, I still had fun but I believe that I would have had more fun if I did not go alone. I did with prior races and I did not have an issue but something about enjoying countless bands while enjoying beer and random pot smoker snacks like donuts and quesadillas got me thinking about doing this when I was younger and well. . . dumb. I think I would have enjoyed it more but then there were tons of people in their 50's and 60's who were jammin out and I think many of them were high.

Night runs are not bad though. You are fully awake when you run and you can sleep in. There are the plus sides of it. The route itself was beautiful. . .

Mile 2.5

Would I do this race next year? I would if I had a crew of cool running folks. No one in my group BGR did this race. It was me alone. 

This morning, I did sign up for the Bucktown 5k- this will make race #5. This race will be an interesting one because it would be the first neighborhood race. Two, because the route will go past our apartment. Three, it lies on my mother's 65th birthday. So, this is a going to be a pretty special race. Both hubby and I will be running this one so I have to heal from my muscle strain and get to training so I can catch up with those long legs.

have a rockin weekend!

Piriformis Skiddoosh

Sunday,  I had this nagging feeling in my left hip. I wanted to run because it was my body telling me to get up and do something but I was busy all day Sunday with going to the movies, picking up my shirt and swag for the next race and errands. Monday- I began to get my routine ready for my sculpt class on Tuesday and doing laundry. Tuesday- stretching and still getting ready for class and OW! I collapse to the ground and unable to move without pain.

The pain was in my left cheek. That nagging feeling in my left hip was my warning to slow down as I kept going. Two days before my race I pull a muscle. I pull my piriformis muscle.

Interesting enough, the pain has went down as I have been still smiling, laughing, cracking jokes, limping and walking around the house, still cleaning, icing and stretching. I am feeling better but I am not going to run tomorrow. . . I am going to limp that race!!! I will have my slowest time ever but it will be the fastest time for someone who injured themselves two days before.