Yoga for Runners and Cyclists

"Your sport is a privilege" 

You don't have to run or cycle, you do it because you want to, because you can. And sometimes it's necessary to appreciate what your body can do, and take the time to give it some TLC.
I generally feel that I need to respect my body more - I need to remember to stretch and foam roll more often, not dismiss physiotherapy as unnecessary, a waste of time and too much hassle, or think that sports massages are too expensive.
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Clare Dobson, the experienced yoga teacher with a background in Sports Therapy who lead the Yoga for Runners and Cyclists workshop I attended at Good Vibes Fitness on Saturday, had this analogy...

"Your muscle fibres are like the bristles of a paintbrush, and just like the bristles of a paintbrush if you don’t clean them they will stick together. This usually results in breakage the next time you use it, which then results in scar tissue, which leads to weaker, less flexible muscles (or a useless paintbrush!). By taking up yoga we are effectively ‘cleaning our paintbrushes’, or in our bodies case, cleaning our muscles! This means that the next time you use them for sport they’re going to be in tip-top condition which means you’re less likely to injure yourself and more likely to go faster and stronger!"

I thought that was a great way of describing it 🙂
The class was also great. I'm not an experienced yogi, but I managed to keep up fine. Most of the poses were simple - childs pose, tree, chair, downward dog, warrior, triangle - which I'd come across before. But even if you were a complete beginner Clare gave a clear demonstration at the front of the studio, and was also happy to come round and offer corrections or a more close-up view of the pose.
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The aim of the class was to learn how to stretch safely and effectively while building strength, mobility and balance, in order to reduce the likelihood of injury, decrease recovery time and improve performance.
Clare had a clear and concise teaching method, with no omm-ing or wishy-washy talk that sometimes accompanies yoga. She did ask us to visualise our sport and what we wanted to feel like when doing it, and then pick a word to describe that and keep it in mind during the workshop. I opted for "fluid" as I'd love my workouts to feel more flowing and effortless rather than struggling and painful!

 

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The Good Vibes studio in Covent Garden is tucked away in a small basement, and the room is heated by infrared to allow the body to safely open and release, with SAD lighting to improve your mood during each class. I imagine this is especially appreciated during the winter! It was a little hotter than I was expecting, but not as sweaty at Bikram Yoga, and the warmth does mean you can relax into the poses more.
For a 2 hour workshop the time passed quickly, with some wall work and mat work with props (blocks and bands). Clare was also nice enough to send me her Top 5 Yoga Poses for Runners and Cyclists, so that you can feel the benefits at home!

 

Top 5 Yoga Poses for Runners and Cyclists

 

 

" 1. Downward Facing Dog (Adho Mukha Svanasana) - This is generally quite self explanatory in itself, my focus here for runners is in the legs really. It's a super stretch for the backs of the legs all the way down to the Achilles. Focus point is to spread the fingers and have a good balanced foundation to the pose. Don't think about straightening the legs so much as getting good length to the spine. A great post run stretch for the whole body!

2. Pigeon Pose (Eka Pada Rajakapotasana) - Often a tricky pose to get into but once you've practiced a bit it becomes easier. Super opening for the hips and great stretch for the glutes too, I just love the benefits of this pose. A block can be used under the sit bone of whatever leg is forward if necessary but the key is to keep the hips square and BREATH! Don't rush it, this one is best left to marinate for a bit so relax the upper body and chill in it!

3. Eye of the Needle (Sucirandhrasana) - Amazing opening for the hips and glutes again, also great for the ITB if done correctly. More often than not people focus on drawing the held leg in but actually the focus is on resistance, a push me pull you action. Draw the held leg in but keep focusing on opening the hip of the other leg.  

4. Thunderbolt Pose (Vajrasana) - A low kneeling position with sit bones on heels, a block can be placed between the two if preferred when starting. A great variation is to place a rolled up mat under the knees to help stretch fronts of ankles and tibialis anterior muscle. Great for avoiding shin splints and super for the feet and ankles too.

5. Legs up the wall! (Viparita Karani) - Sometimes the best things are simple! This does what it says on the tin. A great relaxing recovery stretch that helps your legs to rest and recover. Just superb...and feels lovely too!" 

 

Thanks Clare! 🙂

 

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I would love to go to yoga more regularly- my muscles felt lengthened and loosened afterwards, and the Runners & Cyclists workshop was totally at my level!

Is yoga part of your exercise routine? What word or feeling do you strive for when exercising?

Beki x

NB: I paid for the Yoga workshop with my own money, I just wanted to share how much I enjoyed it! For more information about Good Vibes yoga classes head to their website:

Clare Dobson has a website/blog full of helpful tips, and she also teaches classes at other studios occasionally. Check it out here:
Namaste 🙂
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1 comment

  • Elle Linton says:

    I love the analogy Clare used about the paintbrush!

    Sounds like a great class! I work at Good Vibes but only just did my first yoga class there and the studio was lovely!

    yoga has been playing a much bigger part in my life recently especially as I am exercising / teaching so much it really is a cleanse for my body!

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