Yoga for Runners

It is my absolute pleasure to welcome Cara Gilman as a guest blogger for this week, sharing her expertise on the benefits of yoga for runners.  Cara was named Competitor Magazine's Top Yoga Instructor in 2013 and is the newest coach on the Marathon Coalition team. She brings a brand new skill set to the charity runners training for the Boston Marathon, and she also happens to share my love of Newton running shoes! 

You recently became a running coach with the Marathon Coalition.  How did you come be be a fitness professional in both areas?

My love for fitness sparked when I was in college. I played soccer and basketball in high school and after a semester of college I quickly realized that I needed to stay active in order to keep my body and my mind fit. That's when I feel in love with running. By the end of my sophomore year I had completed a 10 mile race and by the end of my senior year, I completed two marathons, one including Boston. I was hooked. 

Fast forward to five years later, I had run seven marathons and I was burned out both mentally and physically. I knew both my mind and my body needed some time off and that's when I found yoga. The movement, the breathing and how strong the practice made me feel gave me the same high and release as running. I was hooked.

I began getting very serious about my practice by taking classes and workshops regularly and then eventually signed up for the Radiant Yoga Teacher Training School with Chanel Luck. Running was still in my life but I was no longer running for the races or the times. I was back to running exactly the way I started, not worrying about the miles or time but to just get out there and do something for myself.

I completed my 200 yoga training with the Radiant School in March of 2012 and started teaching right away. It became my passion. I was still in the corporate world at the time but teaching became the reason of why I got out of bed each and every morning, and within six months I left my corporate job and took on teaching full-time.

As a full time teacher, I was teaching yoga, had started teaching spin and then after a year or so it naturally progressed into teaching yoga classes and workshops for runners and athletes. The combination of running and yoga together has been instrumental in taking care of myself both mentally and physically and so it has been so rewarding to work with runners and show them how powerful the practice of yoga is not only for the sport but for ourselves. 

That's why I decided to take my knowledge beyond the yoga classroom and also become a running coach. I completed the Health Running Seminar this past August and am now so honored to be on the coaching staff for the Marathon Coalition.

As a running coach, how often would you recommend your runners incorporate yoga into their training schedule?

This is great question. The first question I would ask is what's the person's level of experience with yoga. For the more experienced yogi (practicing for 1 year and at least 1 a week consistently), I would say three times a week is great. For someone newer to yoga or who does not have a consistent practice, once or twice is great. 

When you look at any training program you want to make sure yoga or any cross training is integrated as part of it not an extension of it. Therefore, it's important to make note of the following:

• Do some background research on the types of the classes that fit your ability
• Make note of where you are in your training cycle (i.e. what's your intention for yoga--strength, stretch and/or focus)
• Pay attention to when you're scheduling your classes (i.e. rest days, after speed workouts, etc)

The last you thing you want to do is to do too much where you're body is not getting enough time to recover in between workouts.

**I should also elaborate and say that when I say "practice yoga" I mean take a class/do a video/self practice that's at least 45 minutes in length. Everyone at any experience level can do "mini yoga" before or after their run or on a rest day to do some stretching and strengthening. 

Are there certain types of yoga classes that meet the needs of runners better than others?  What should

be be looking for when we check out the local schedule?

I would recommend any Yoga for Runners and Yoga for Athletes class on the schedule. This class most likely is an all levels class, will work specifically on the lower body and will also focus on core work which is important. The teacher will also be well educated on injuries and will be very knowledgeable on modifications. 

For other classes, here's my general guide but know that each style of class can vary depending on your teacher:

Yoga for Strength Training: Vinyasa Yoga (level 2/3), Hip Hop Yoga, Forrest Yoga

Yoga for Deep Stretch: Slow flow vinyasa, yin yoga, restorative yoga, vinyasa with deep relaxation

Yoga for Focus: Meditation classes

Personally, I have been nervous about trying a class as a beginner.  What advice can you give to ease concerns of those new to yoga?

Here are some tips I always tell those who are newer to yoga:

 Let go of the Ego: You’re not in competition so don’t treat it like one. Don’t worry what your fellow yogi is doing. Keep your eyes on your on mat (maybe even close your eyes while you practice) and be patient with yourself.

 Do not harm. If you experience pain stop. Your body is going through a lot with miles, strength training, etc. so don’t put yourself at risk for injury by over doing it. The last thing you want is to get a “yoga injury” that sidelines you from your sport.

 Be honest with yourself. Know how you’re showing up on your mat. Be aware of your experience level and how your body is feeling. What are you in real need of for practice based on your training–strength, flexibility, focus or all?

 Use Props! Props have a bad reputation for only being for those who can’t do yoga or those who are “bad” at yoga (no one is bad at yoga!). Props are how you can go deeper into poses. If you see me practice, I’m always using blocks for poses and find it to be a great way to deepen my practice.

 Have Fun! Just like in your running, enjoy it! Allow yourself to be playful and enjoy the movement. The more fun you have, the more you will get out of the practice.

If you're interested in taking a class with Cara, here are some upcoming opportunities. To learn more about Cara, visit www.caragilman.com

Class & Workshop Options:

• Yoga for Runners Workshop, Sunday, January 11th, 4 to 6pm at Back Bay Yoga 364 Boylston Street, Boston, Sign-up, $35

• Yoga for Runners Class, Sundays 12:45pm to 1:45pm at JP Centre Yoga, 670 Centre Street, Jamaica Plain, MA, $10 (drop-in or pre-register)

• Sequences that can be done at home via my blog, click here

• Other classes I teach, click here