5 Poses to Boost Your Marathon and Ultramarathon Performance

As a marathon or ultramarathon runner, you know the importance of training your body for the demands of long-distance running. But what about training your mind and body for the demands of the race? Yoga can be a powerful tool for runners to not only improve their flexibility and balance but also to reduce their risk of injury. In this article, we’ll explore the top 5 yoga poses that every marathon and ultramarathon runner should be incorporating into their training routine.

Downward-Facing Dog

The downward-facing dog pose, or Adho Mukha Svanasana, is a classic yoga pose that can help runners improve their flexibility and strengthen their upper body. To perform the pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Curl your toes under and lift your hips up and back, straightening your arms and legs. Keep your head and neck relaxed and breathe deeply.

Warrior II

Warrior II, or Virabhadrasana II, is a powerful pose that can help runners build strength in their legs and core. To perform the pose, step your left foot forward and rotate your back heel down. Bend your left knee and reach your arms out to the sides, one in front of you and one behind you. Keep your hips facing forward and your gaze over your front hand. Hold for five to eight breaths, then repeat on the other side.

Triangle Pose

Triangle pose, or Trikonasana, is a great pose for runners to improve their balance and stability. To perform the pose, step your left foot forward and rotate your back heel down. Reach your left hand down to your shin or ankle, and extend your right arm up towards the ceiling. Keep your hips facing forward and your gaze up towards your top hand. Hold for five to eight breaths, then repeat on the other side.

Pigeon Pose

Pigeon pose, or Eka Pada Rajakapotasana, is a great pose for runners to open up their hips and relieve tension in their lower back. To perform the pose, start on your hands and knees and bring your right knee to your right hand and your right foot to the left of your left hand. Lower your hips down to the ground and extend your left leg out behind you. Keep your hips facing forward and breathe deeply. Repeat on the other side.

Child’s Pose

Child’s pose, or Balasana, is a gentle pose that can help runners to relax and release tension in their muscles. To perform the pose, start on your hands and knees and sit back on your heels. Reach your arms out in front of you and rest your forehead on the ground. Breathe deeply and release any tension in your muscles.

Wrapping Up the Benefits

Incorporating yoga into your marathon or ultramarathon training can be extremely beneficial for preventing injuries and improving overall performance. The five poses discussed in this article are specifically targeted towards runners, and can help to increase flexibility, strength, and balance. Remember to breathe deeply and focus on your form as you hold each pose. Incorporating even just a few minutes of yoga into your daily routine can make a big difference in your running. Remember to listen to your body and adjust the intensity of your practice as needed. Don’t be afraid to try different poses and see what works best for you. With consistent practice, you will notice a significant improvement in your running endurance and a decrease in the likelihood of injury. Namaste!