Plank

Training warm-ups


Yoga is a major help in keeping muscles flexible when jogging, the importance of stretching and warming up before a long run cannot be underestimated. The last thing we want is a nasty muscle strain just before the big day.

By now I am sure that you are well in to your training schedules for the adidas Run Reigate Half Marathon.

I have found yoga to be a major help in keeping my muscles flexible when jogging, the importance of stretching and warming up before a long run cannot be underestimated. The last thing we want is a nasty muscle strain just before the big day.

Sun salutation & downward dog

Starting with a few rounds of sun salutation will warm up the major muscles in your body, followed by some squats exhaling as you come down, inhaling as you come back up, then you can start to stretch. Downward dog is a great posture and you can also walk on the spot whilst in this position to ease out the calves.

Forward & back bend

From here the sitting forward bend is advisable, start with a half forward bend, thereby getting maximum stretch on each leg, before going into a full bend. If the ground is wet you can do this by raising each leg on top of a wall or bar, gently holding the outstretched foot and as you inhale bringing your head towards it, exhaling as you relax into it. For a back bend if you bring your hands to the small of your back, thumbs either side of the spine, then gently exhale and stretch back, if it feels ok let your head roll back.

Back Bend

Plank & dancer positions

The plank pose is great for the all round core muscles. With palms flat, push yourself away from the floor, keep your shoulders away from your ears and engage your abs, hold for 30 seconds (whilst breathing). Then go into a modified dancer position, grab your ankle, bringing your leg up behind you stretching the quads and tensing the muscles for three breaths. For a side twist you can extend both arms in front of you at shoulder height then swing them from one side to the other.

This routine is good for both warm up and warm down. Yoga can help you recover faster by preventing a build-up in scar tissue. Yoga uses the elastics of the body and breathing to move oxygen, which moves scar tissue so it doesn’t coagulate and settle in one spot.

If you are already practising yoga this should all make sense, if not do come into Yogaananda Holistic centre in Albert Rd North, Reigate. If you are new to yoga we can offer £30 for 30 days of unlimited yoga. My class is on Monday at 8:00pm and I would be more than happy to discuss your individual routines and work through these postures.

On the day of the adidas Run Reigate Half Marathon we will be in the Gaiam tent and can go through these routines with you, before and/or after your run.

Good luck with your training, look forward to seeing you soon, Om Shanti.

Leon Deith
Yogaananda Holistic centre