Running enthusiasts should cross-train. It may help you avoid injuries by strengthening the muscles that sustain your runs. Moreover, it may also assist you in training while you recover if you do get a running injury.
In any case, cross training is important for runners. And it’s not necessary to use the elliptical machine or lift weights. There are, in fact, many enjoyable methods to cross train and improve your running skills. So now I’d want to go into the reasons it works and why yoga is so beneficial for runners.
Cross Training For Injured Runners
In my podiatry practice, I’ve learned that runners detest missing workouts. I’ll do my best to keep you active even if you see me for a running injury because of this. (Without aggravating your injury.)
But how, you ask? Well, cross training is the solution! Due to the fact that you may still exercise other parts of your body even if you are too sore to run. These exercises may be done in one of two ways: either endurance or strength training. And they can both improve your running in the long term.
Running requires a lot of endurance. After all, putting forth a lot of effort during cardio may help you raise your speed and kilometers. However, how can you can you simulate aerobic endurance training without placing any weight on your feet?
The pool holds the solution. I like encouraging injured runners—or anyone—to try running in the water. Because it helps you maintain your endurance. Additionally, it helps you get stronger because of the weight of the water on your body. Simply said, it offers the best of both worlds!
Consider running in the pool instead of outside if you get injured while preparing for a race. (With consent and supervision of your doctor, of course.) You could discover that your performance on race day is much greater than if you had trained on land!
Of course, if you have a certain injury, even sprinting in the water can be too taxing on your feet. Don’t worry. Your Houston running podiatrist has a strategy for that. And it involves yoga for runners!
Cross-Train With Runner’s Yoga
Yoga for runners is the ideal kind of strength training for a cross-training regimen. Yoga may aid in balancing your body’s strength, after all. And doing so enables you to run while bearing weight equally. This therefore has a less influence on your tender feet, muscles, and tendons. You have a lower chance of experiencing discomfort, inflammation, or injury. Here are 3 yoga poses for runners. Thanks to CNN‘s Dana Santas, I discovered these. She also brought them up because of how crucial they are for runners:
From a standing position, exhale and lift your arms as you lunge forward with your right leg. Hold as you exhale. As you rise to your feet, take a breath and drop your arms. Do the same on the left side. Exhale as you lift your arms and take a step forward after coming to center. Inhale during the hold and exhale to come to a standing position. Repeat on both legs.
Change to step-back lunges next. And be sure to use the same breathing technique. Starting with the inhale, you step back. The second set is then performed while exhaling while stepping back.
When lunging, keep your knee in a straight line over your ankle and avoid rolling your foot inward or outward. Ensure that both hips are pointing forward.
Start by lying on your back, legs bent, and feet hip-distance apart. Make sure your feet are horizontally positioned and pointed forward. Position yourself so that your feet, knees, and hips are all in line. Lift your hips while exhaling. Breathe in and exhale to the ground. Repeat between eight and twelve times.
Pay attention to how your feet are bearing weight and if your hips are lifting evenly. You should not lean more heavily on one side than the other as you are doing this position to balance your body’s strength.
Start in a bridge position with your feet wider than hip width apart and your knees bent inward. Exhale and let your legs and knees fall to the right, as near to the floor as you can without feeling any discomfort. Bring the knees together as you inhale. Kneel to the left and exhale. Do this ten times (five on each side).
The exercises I just suggested are fantastic for avoiding issues. But yoga may also be helpful if you have heel pain, which a lot of runners endure. Additionally, the renowned Cleveland Clinic suggests doing the following yoga poses to ease stress and inflammation in your plantar fascia.
Seated Straight Leg Hamstring Stretch
Sit upright on a chair, shoulders relaxed, feet flat on the floor. Lean forward while lengthening your back until your legs and back begin to gently stretch. Stay still, breathe gently for three to five breaths, then repeat at least ten times. This stretch, if performed often, can release the connective tissue in your legs. And that could stop you from tugging on your plantar fascia.
Stand tall with your feet parallel and facing front. Bend your left knee slightly and extend your right leg behind you while keeping your feet parallel. Keep your right leg straight and bring your right heel all the way down until it is flat on the floor with your toes facing forward. Bend the left knee even further to get your calves and Achilles tendon fully stretched. Hold and repeat on your left side.
Yoga and water exercises may certainly assist runners. But injuries still occur, even with the finest cross-training regimen. What is the actual key to maintaining your runs even while injured? Make an appointment with the foot doctor at DeNiel Foot and Ankle Center right away if you have any discomfort during or after a run. There is no other method to completely rule out a possible injury and to keep you from being sidelined for a few days, weeks, or months.