Your performance during a run is affected by several factors, including the amount of time you invest in training, your energy level and your aerobic capacity. Yoga makes an ideal complement to running because it teaches you to breath more efficiently during physical exertion. Performing yoga one to two times a week can help you improve your speed and endurance.
Connections
Hatha yoga, the most commonly practiced genre in the U.S., combines postures and breathing techniques to release tension in the mind and body. The breathwork central to yoga practice helps to increase blood circulation and conditions your body to use oxygen more efficiently, according to the University of Maryland Medical Center. Breathing techniques used in yoga can also increase your lung capacity, which is of significant benefit to runners.
Significance
Yoga trains you to relax your muscles, reducing tension that contributes to inefficient breathing during running. Breath awareness during yoga helps you release tension and this awareness carries over into your running workouts, says "Yoga Journal." When you know how to use your breath to counteract your body's response to strenuous exercise, you can improve your performance and endurance. While sporadic breathing during training runs can impair your ability to get the oxygen you need to maintain your pace, controlled breathing can help you run more efficiently.
Benefits
Yoga makes a good cross-training option for runners because it stretches and elongates tight muscles and helps keep joints flexible. Running causes muscles to contract. Without stretching activities such as yoga to release the tension in your muscles, your performance may be reduced. Yoga practice can also help you lower your blood pressure and heart rate. Since yoga helps relax tight muscles and joints, you can improve your stride and reduce your risk for injury during running by performing yoga one to two times a week.
Considerations
Anytime you suffer from a lack of oxygen during a run, it feels as though you can't breathe in deeply enough. This is because your body needs to get more oxygen than usual to your muscles to support your current level of exertion. Your muscles need oxygen to perform well during a run. The higher your aerobic capacity, or VO2 max, the more oxygen-rich blood is transported to your muscles during exercise. Regular yoga practice helps you improve your aerobic capacity through a combination of intense poses and focused breathing.
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