4 Yoga Poses For The Long-Distance Runner

Going off my post on Yoga being an athlete's best friend I've put something special together for you long distance runners...Enjoy!!

Yoga is a relaxing but challenging exercise practice that stimulates flexibility and muscle strength. It’s easy to assume that yoga is easy and casual, but it actually brings about a different type of challenge for athletes. When yoga is paired with training in other areas of fitness, it improves overall performance for competitions.

Long-distance runners endure a lot of joint stress. When performed properly, yoga strengthens the joints and slow-twitch muscle fibers. It is the slow-twitch muscles that build power for running long distances for a long period of time. Certain poses are better for long-distance runners. Yoga is excellent for increased core strength, pain prevention, range of motion, balance and flexibility. These poses will help improve race times and overall strength.

Wall Dog: This move is similar to downward-dog pose. It involves a wall instead of a floor. This move is excellent for runners that need to stretch in a random place before working out. The floor may not always be clean, so a wall or tree makes a good alternative. Stand facing a wall, relaxed with hips shoulder-width apart touching the wall. Fingertips should be pointing upwards. Step back a few times so that your butt is sticking out and your back is flat. Stretch and lengthen the back. You should feel this in your back, hamstrings, lats and hip muscles.

Hamstring Stretch: This pose is actually called “runners pose.” A hamstring stretch is important for long-distance runners. It builds flexibility and strength. Flexible hamstrings also encourage proper posture. Stand with feet shoulder-width apart. Bend arms behind your body. Step your right foot back a few paces. It should be far enough that you are working to hold your body up but still stable enough to hold the pose. Suck your belly in at the bellybutton. Bend forward without curving. The back must remain straight. Return to start. Switch legs.

Lunge: There are a few types of lunges. The yoga lunge is different from a strength-training lunge. To get into this pose, bend your knee at a 90 degree angle. The knee should never go over the toes or ankle. Stretch your torso out beside your leg. Keep your back straight and hips stable. Rest hands on each side of your foot for support. The opposite leg should be straight. You should be lightly balancing with your toes on the opposite leg. This strengthens the back, Achilles tendons and calves.

Tips For Long-Distance Runners Doing Yoga

•           Never bounce while stretching.•           Hold poses in a controlled manner.•           If it hurts, stop the pose immediately.•           Practice daily after running. Three times per week is sufficient if daily isn’t possible.•           Modify if your hips and hamstrings are tight. 

Use Your Favorite Celebrity as MOTIVATION

Celebrities are always doing their best to look amazing, so it's no wonder that they have their own special diets and workout routines that they follow strictly. We all know diet and exercise programs can be hard to follow and stick to so it’s always a good idea to try something new every now and then.  By basing your program off a celebrity’s you can also compare your body type to theirs so you can be sure to find the best one for you.

The Zone Diet

One of the hottest diets being used right now by the likes of Demi Moore, Jennifer Aniston, as well as Sandra Bullock is the Zone Diet. Based on a balanced diet following the 40/30/30 ratio which means 40 percent of your calories from carbs, 30 percent from protein, and then 30 percent from fat, the balanced diet allows maximum energy output for those looking to enhance their workout ability.

Different from other popular diets, the Zone Diet promotes more of a balanced nutrient selection instead of the standard high carb, low fat and protein options that dominated the weight loss industry throughout much of the last decade.  If you are looking for proof of its effectiveness, have you seen any of the aforementioned celebrities lately? Starting a new yoga or spinning class works perfectly while fueling your body with this type of meal plan.

The Pressed Juicery Diet

Detox diets have been all the rage lately as well and have come back into the spotlight recently with use by celebrities such as Gwen Stefani and Nichole Richie. The diet is arguably the simplest and easiest to use as it only requires drinking six, 16 ounce juices throughout the day resulting in a cleansing effect as well as an amazing amount of weight loss. By refueling your body with essential vitamins and nutrients only found in pressed fruits, you are flushing your body of the bad and adding a whole lot more of the nutrients your body needs.   

Drinking fresh pressed juices roughly every two hours, the Pressed Juicery Diet keeps you full and satiated as you are ingesting 100 percent liquid throughout the entire day. This diet works well as a cleanse or a restart to a fresh diet. Light exercise can be done while on this diet, but you definitely don't want to overdo it as your body is in a "cleansing mode" and will be using much of its energy resources clearing your body of all the bad toxins you have accumulated over the years.

The Raw Food Diet

The last popular diet many celebrities are having success with is the Raw Food Diet. The diet is based on the ingestion of raw and uncooked, but safe to eat foods such as beans, dehydrated fruit, whole grains, and other vegetarian choice foods. Celebrities such as Woody Harrelson and Robin Williams have used and benefited from the Raw Food Diet even with a busy and on the go lifestyle that most actors have. Combining heavy cardio and light lifting with this diet has shown to produce the best results for celebrities.

Celebrities have a constant focus of staying in shape with all the eyes and cameras that are always around them. Following one of these focused and proven diets will get you back into shape like your favorite celebrity in no time at all!