If you follow my dailymile feed, you've seen I do a lot of cross training during the week to supplement my running: yoga, core, strength, and kickboxing. Most of these I do in the comfort of my own home, and I wanted to share with you my toolbox for my at home workouts.
Yoga
YOGAmazing video podcasts - this is what I do most of the time. Each video is about 20 minutes long with a specific focus (runners, cyclists, hamstrings, abs, etc). You can download the last 20 or so podcasts from iTunes for free, or buy older ones from the archives for $1.99.
Yoga Conditioning for Athletes - this DVD includes a 1 hour practice geared towards athletes plus several sport specific mini workouts (cycling, running, golf, swimming, and tennis) about 3-5 mins each that can be used as a pre/post run stretch
A.M. Yoga for Your Week - this DVD has 5 different 20-25 minute yoga sessions to start the day: staning poses, back bends, forward bends, twists, and hip openners. They are great to start the day or as a cool down stretch after a long run.
Yoga Core Cross Train - This DVD includes two core yoga workouts: 30 minute strength building, 30 minute restorative, targeting the total body and suitable for any age or experience level.
10 Minute Solutions - Kickbox Bootcamp - 5 10-minute workouts: basic training, ultimate buns and thighs, arm and shoulder sculpt, fat burning blast, washboard abs. Most of these require hand weights, so I don't do this one as often.
Core/Strength
Fitdecks - I own 3, which I mix and match to get a full body workout depending on my needs for that day: bodyweight, core blast, and cross train.
I'm today's host for Take it and Run Thursday over at the Runner's Lounge blog, and want to extend a huge welcome to everyone at the Lounge reading this. Before we get today's topic, here's a little about me.
About Me
I started running a year and a half ago after I finished a 2 mile race that I mostly walked. I sprinted to the finish, and crossing that finish line changed me. I decided then that I wanted to be able to run more than just a final sprint, so I started C25K. Since then, I've lost almost 30 lbs and finished over two dozen races: countless 5Ks, 2 10Ks, 2 half marathons, a duathlon, and a few triathlons. (You can read all about these experiences in my race reports.) I am now training for my first full marathon at the end of February 2010. I've been lucky to have a boyfriend and parents that not only support me, but run along with me :) We'll be doing a marathon relay in February.
For more details of my running journey, read My Evolution as a Runner. And check out the slideshow of my running milestones below, from my first race, to running with my parents, to my first half marathon, to my first duathlon and triathlon. You can also view the photos on flickr with commentary.
Today's Topic: Yoga and Running
I find yoga to be an excellent companion to my running to avoid injury, improve flexibility, and help relieve sore muscles after a hard workout or race. Tell us about your experience with yoga as it relates to running. If you have not tried it, why not? If you have, did it help? How often do you feature yoga in your weekly workout regime? What are your favorite yoga poses and routines? Pass on your recommendations for your favorite yoga DVDs, instructors, podcasts, online resources, etc.
I've written about this topic before, but I am curious about other's take on it. I try to do yoga whenever I can, at least once a week, on my rest day, but I often follow most hard workouts with a short yoga session, or whenever something aches I try to target it with yoga. I find it helps me recover faster.
YOGAmazing
I've been mostly doing Chaz's podcast from http://yogamazing.com and I love them. They are easy to follow, only 20-25 minutes, and targeted for specific needs -- such as yoga for runners, for knees, etc. You can download the last 20-25 for free from iTunes, or purchase older episodes from the archives for $1.99. I highly recommend them.
Rodney Yee
In addition to these, I still also use Rodney Yee's Yoga Conditioning for Athletes. This DVD includes a 1 hour practice geared towards athletes with pose modifications for all levels. It also has several sport specific mini workouts (cycling, running, golf, swimming, and tennis), about 5-7 mins each, that can be used as a pre/post run stretch. I also own several of his other DVDs, and I've yet to find any I did not like.
iYogaLife
Below is a list of some of my favorite yoga poses for runners (I'm sure I am forgetting many). Most of these are featured in the YOGAmazing for runners podcast. For details on these and other poses, check out http://www.iyogalife.com/poses/. This site is a great source for yoga poses, sequences, and specific yoga needs. Be sure to check out their Yoga for Runners section.
child's pose - this is a great pose of surrender and a nice back stretch. Chaz starts most podcasts with this to focus on breathing
downward dog - a great full body pose, and it feels great to stretch the legs and back
pidgeon - great pose for runners, and especially the hips
thread the needle - great twisting pose
runner's lunge - the name says it all :) There is a variation that is also a great hip opener
I made a post back in May with yoga for runners resources. I thought I'd revisit it for those new to this blog and to recommend a few more sites and DVDs.
DVDs Rodney Yee is my favorite yoga instructor. All his DVDs are excellent. Here are some of my favorites that I've tried.
A.M. and P.M. Yoga - 20 mins -- he leads the a.m practice; Patricia Walden leads the p.m one; they are each 20 minutes
Power Yoga - Total Body Workout - this one 1 hour yoga practice is a really good workout. Don't do this one if you are looking to relax, though it does offer that benefit too, but you'll break a sweat.)
Yoga Conditioning for Athletes - this DVD includes a 1 hour practice geared towards athletes plus several sport specific mini workouts (cycling, running, golf, swimming, and tennis) about 3-5 mins each that can be used as a pre/post run stretch
A.M. Yoga for Your Week - this DVD has 5 different 20-25 minute yoga sessions to start the day: staning poses, back bends, forward bends, twists, and hip openners. They are great to start the day or as a cool down stretch after a long run.
Yoga Basics - this site is a great resources to look up poses and sequences. I like to do their whole body warm up sequence before starting on pre-run poses.
I really want to incorporate more yoga into my fitness routine, so I looked into yoga for running and found some links that may interest some of you. I am thinking of doing yoga as my pre and post run stretch. I think it would be more beneficial for my whole body instead of just simple static stretches. If anyone has any other resources, post them in the comments.
