Pace Setter : May 2024

Yoga For Runners

By Sally Drake

Pose of the Month: Plank Pose

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Plank pose is a fundamental pose in yoga with many variations. It has several benefits for runners, most notably as a deep core strengthener. Core stability improves efficiency, posture and endurance. And a strong core can help prevent low back pain when running by strengthening the stabilizing muscles that support the back. Adding planks to your cross-training routine is a smart and effective strategy for runners.

How To Practice:

High Plank: Start in a table top. Place the hands under the shoulders, and straighten into the legs, stepping the feet back into a pushup position. Your feet should be about hips distance apart or slightly wider. Think about the shoulders and hips in one straight line, and maintain a neutral neck by gazing toward the top edge of your mat with your chin slightly tucked. Draw in the lower belly and squeeze your quads and glutes–activating your muscles in this pose will activate the core, keep your hips lifted and low back stable.

Forearm Plank: Lower your forearms and keep the elbows under the shoulders. Press into the forearms and draw the shoulders blades together to activate the upper back. Keep the hips neutral.

 

Tips:  Hold the pose for 30 seconds. As you gain strength you can add time, but it’s not necessary to hold a plank for more than a minute or two. Incorporating planks into a well-rounded strength training plan will have the most benefit.

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Sally Drake has been a runner in the Capital District community for over twenty years and  is a 200-hour certified yoga teacher. Join her Monday mornings at 6:30 a.m. for a Flow and Let Go Yoga flow at The Hot Yoga Spot in Albany – a perfect class to recover from weekend-long runs or races. Follow her on instagram@sdrakeyogi for schedule updates.