Tag: yoga for running

Yoga For Cyclists, Runners, and Others in a Six-Week Course to Strengthen Joints and Muscles

First Class Free with Email Signup!

  • Do your hips and back hurt after a workout?
  • Does your lower back, shoulders, and/or neck hurt after a workout? 
  • Is your posture getting worse as you bike more?
  • Do your hips and shoulders feel less mobile after a workout?

Yoga for Endurance Athletes is a six-week course that targets the issues and challenges faced by cyclists, runners, and cross-country skiers of all ages and experience levels, especially as we age.

Sign up below for the first class in the Yoga for Endurance Athletes course for FREE!

This yoga for cyclists and runners course helps build strength, mobility, and better movement.

“I liked the bike specific poses and learning several new poses I had not done before. This class has made me more mindful while I am out biking and falling into bad form habits. Definitely a necessary practice for my overall fitness/strength plan.” (Brien, 50)

We do things a little differently than other classes, so it’s worth trying!

Yoga for Runners and Cyclists Meets the Needs of Older Endurance Athletes

I created the course as I was doing these specific yoga routines to deal with my own physical issues after workouts. 

As an athlete who spends a lot of time on the bike, running, and skiing in the winter, and as a certified yoga instructor, I knew yoga provided a way to realign my body, make me stronger, and improve my focus. 

The Yoga for Endurance Athletes course will: 

  • provide relief for back, neck, and shoulder pain
  • build lateral and rotational strength and mobility
  • develop better posture
  • improve your strength, endurance, and balance
  • and improve your breathing capacity

(provided you do the twice-a-week practices!)

“With a focus on hips, glutes, and reducing hunched posture, this course is a great way for cyclists to make sure they are getting the most out of their on and off bike days. Paul is a knowledgeable guide as he highlights poses and flows that are beneficial for cyclists, but also places an appropriate emphasis on the breath – something we all need more of.” (Steve, 55)

Yoga for Endurance Athletes is a six-week course of yoga for runners and cyclists to improve strength, mobility, and joint and core stability.

Strength Training and Yoga for “Regular” People

I’m not a former dancer or gymnast.

Nor am I an Instagram model! Clearly….

So these are courses for regular people who ride, run, or ski and want to get stronger, feel better, and increase mobility and stability.

Many Instagram yoga models can do twisty and bendy poses like headstands and wheel poses.

I can’t do that.

My Downward Dog isn’t a straight line from my hips to my hands; my Triangle is awkward at best. Age and a lot of healed broken bones make mobility a challenge.

But I keep practicing, keep moving, keep getting stronger, and keep working on my breathing.

And it’s making a difference in my performance.

Two Yoga for Runners and Cyclists Classes Per Week

Each week in the Yoga for Endurance Athletes, you’ll receive two yoga sessions:

1. A 35 to 45-minute strength and mobility focused class that focuses on breathing, dynamic movement, and core/ hip strength through holding poses for several breaths.

2. A 10 to 20-minute recovery class that focuses on opening your front body, stretching your hips and side body, and opening your shoulders and neck. 

The strength and mobility class will focus on building core and hip strength by holding poses like Warriors for several breaths.

We will also focus on holding twists like Triangles to build rotational strength.

Finally, we will also work on building core strength through poses that require front and back stability.

Each week, you’ll get a different practice that gradually increases in challenging poses. We always start with breath practice, learning to draw breath in through our noses and into our bellies.

Through deep, focused breathing and full isometric activation of large muscle groups, you will build a foundation of strength, stability, and mobility that will make you faster, stronger, and more injury-resistant. 

The recovery class will focus on upper body openers, like Cobra, hip openers like Pigeon and Lunges, and twists to gently open your spine to create more mobility and aid recovery. 

“Having poses specific to cycling is a huge advantage over “regular” yoga classes I have experienced in “big box” exercise facilities.” (David, 45)

What You Get in Yoga for Endurance Athletes

The six-week course (with 12 classes) is $185. For this, you will get:

  • Six strength and mobility yoga for runners and cyclists classes
  • Six recovery yoga for runners and cyclists classes
  • Videos that you can keep and use as long as you’d like
  • List of all the poses and sequences
  • A bonus class to work on yoga breathing techniques that you can use on the bike, especially during hard efforts like climbing a hill or doing intervals.
  • A Facebook community where you can ask questions and make comments.

Sign up below for the first class in the Yoga for Endurance Athletes course for FREE!

What Questions Do You Have?

Yoga is such an important part of endurance training. Yoga for runners and cyclists can give you that performance edge as well as making your workouts more comfortable.

The next session of Yoga for Endurance Athletes begins January 15. You can sign up and preview the course now.

You start by purchasing the course on Momoyoga, my yoga platform. Once you make the purchase, you’ll get a password to return to the website and find the whole 12-class course there.

You can either do the classes on your own or follow the classes that are posted each week on the Momoyoga site.

What questions do you have about the course?

Try first Yoga for Endurance Athletes Course class FREE!

  • Do you feel stiff and awkward when you get off the bike after a ride? 
  • Do your hips and back hurt after a run?
  • Does your lower back, shoulders, and/or neck hurt after a workout? 
  • Is your posture getting worse as you bike more?
  • Do your hips and shoulders feel less mobile after a workout?

Yoga for Endurance Athletes is a six-week course that targets the issues and challenges faced by cyclists, runners, and cross-country skiers of all ages and experience levels, especially as we age.

This yoga for runners and cyclists course helps build strength, mobility, and better movement.

“I liked the bike specific poses and learning several new poses I had not done before. This class has made me more mindful while I am out biking and falling into bad form habits. Definitely a necessary practice for my overall fitness/strength plan.” (Brien, 50)

We do things a little differently than other classes, so it’s worth trying!

Yoga for Runners and Cyclists Meets the Needs of Older Endurance Athletes

I created the course as I was doing these specific yoga routines to deal with my own physical issues after workouts. 

As an athlete who spends a lot of time on the bike, running, and skiing in the winter, and as a certified yoga instructor, I knew yoga provided a way to realign my body, make me stronger, and improve my focus. 

The Yoga for Endurance Athletes course will: 

  • provide relief for back, neck, and shoulder pain
  • build lateral and rotational strength and mobility
  • develop better posture
  • improve your strength, endurance, and balance
  • and improve your breathing capacity

(provided you do the twice-a-week practices!)

“With a focus on hips, glutes, and reducing hunched posture, this course is a great way for cyclists to make sure they are getting the most out of their on and off bike days. Paul is a knowledgeable guide as he highlights poses and flows that are beneficial for cyclists, but also places an appropriate emphasis on the breath – something we all need more of.” (Steve, 55)

Yoga for Endurance Athletes is a six-week course of yoga for runners and cyclists to improve strength, mobility, and joint and core stability.

Strength Training and Yoga for “Regular” People

I’m not a former dancer or gymnast.

Nor am I an Instagram model! Clearly….

So these are courses for regular people who ride, run, or ski and want to get stronger, feel better, and increase mobility and stability.

Many Instagram yoga models can do twisty and bendy poses like headstands and wheel poses.

I can’t do that.

My Downward Dog isn’t a straight line from my hips to my hands; my Triangle is awkward at best. Age and a lot of healed broken bones make mobility a challenge.

But I keep practicing, keep moving, keep getting stronger, and keep working on my breathing.

And it’s making a difference in my performance.

Two Yoga for Runners and Cyclists Classes Per Week

Each week in the Yoga for Endurance Athletes, you’ll receive two yoga sessions:

1. A 35 to 45-minute strength and mobility focused class that focuses on breathing, dynamic movement, and core/ hip strength through holding poses for several breaths.

2. A 10 to 20-minute recovery class that focuses on opening your front body, stretching your hips and side body, and opening your shoulders and neck. 

The strength and mobility class will focus on building core and hip strength by holding poses like Warriors for several breaths.

We will also focus on holding twists like Triangles to build rotational strength.

Finally, we will also work on building core strength through poses that require front and back stability.

Each week, you’ll get a different practice that gradually increases in challenging poses.

We always start with breath practice, learning to draw breath in through our noses and into our bellies.

Through deep, focused breathing and full isometric activation of large muscle groups, you will build a foundation of strength, stability, and mobility that will make you faster, stronger, and more injury-resistant. 

The recovery class will focus on upper body openers, like Cobra, hip openers like Pigeon and Lunges, and twists to gently open your spine to create more mobility and aid recovery. 

“Having poses specific to cycling is a huge advantage over “regular” yoga classes I have experienced in “big box” exercise facilities.” (David, 45)

What You Get in Yoga for Endurance Athletes

The six-week course (with 12 classes) is $185. For this, you will get:

  • Six strength and mobility yoga for runners and cyclists classes
  • Six recovery yoga for runners and cyclists classes
  • Videos that you can keep and use as long as you’d like
  • List of all the poses and sequences
  • A bonus class to work on yoga breathing techniques that you can use on the bike, especially during hard efforts like climbing a hill or doing intervals.
  • A Facebook community where you can ask questions and make comments.

What Questions Do You Have?

Yoga is such an important part of endurance training. Yoga for runners and cyclists can give you that performance edge as well as making your workouts more comfortable.

The next session of Yoga for Endurance Athletes begins January 15. You can sign up and preview the course now.

You start by purchasing the course on Momoyoga, my yoga platform. Once you make the purchase, you’ll get a password to return to the website and find the whole 12-class course there.

You can either do the classes on your own or follow the classes that are posted each week on the Momoyoga site.

What questions do you have about the course?

Wait for the popup to get the first class free!

Yoga has so many benefits for runners and cyclists.

  1. When you use yoga for recovery, it’s a great tool for creating some movement to counter tight hip flexors, shoulders, and neck.
  2. Yoga is great for building strength and mobility. We spend a lot of time moving forward in one plane. Yoga strengthens twisting and lateral muscles and movement.
  3. Finally, practicing yoga breathing improves performance on the bike and on the trail.

Yoga for Recovery from Cycling or Running

I did a very short yoga for recovery routine for immediately after a run or ride. You can do the whole routine or break out some of the parts.

I created this in the garage studio to help cyclists and runners be able to improve mobility and recovery for the next day’s workout.

I usually always do the hip mobility work with the low lunge to half split and runner’s lunge to Dragon Fly twist since my hip flexors are what is usually tight after a ride.

Here are the poses:

  • Mountain Pose/ Back Bend/ Rag Doll
  • Low Lunge/ Half-Split
  • Runner’s Lunge/ Dragon Fly
  • Sphinx/ Baby Cobra/ Cobra
  • Bow/ Half-Frog
  • Full Pigeon
  • Supine Twist
A very short yoga for recovery routine for immediately after a run or ride  to help cyclists and runners be able to improve mobility.

Yoga for Recovery Means Active Movement

The key to doing yoga is to NOT hold the pose as a static stretch. Passive stretching – or holding a single position – has been shown by some research to be harmful to performance in running and cycling.

Instead, be more active in your movement.

For a twist pose, lengthen your spine or relax slightly on the inhale and on the exhale, twist a little deeper.

With other poses, relax the position a little on the inhale, and move a little more deeply into the pose on the exhale.

For example, when you’re in the Low Lunge pose with your hands on your knees, rise up a bit on the inhale and push forward a little on the exhale. Come up on the inhale, and push back into the half-split on the exhale.

Do this very slowly and purposefully.

Foundation Yoga Provides Individual and Group Yoga Sessions

I conduct online classes for individuals and small groups, plus do classes outdoors until the snow flies.

Hopefully, we’ll be doing classes in a studio soon!

Want to find out more, find out where I’m teaching next?

Do you have questions about how yoga fits into your endurance training?

A yoga for endurance sports routine builds strength and mobility

I teach a yoga class at the Wisconsin Athletic Club once a week.

We focused not as much on static stretching – which is simply holding a stretch – but on mobility and dynamic stretching.

And since most of us are older, we did a lot of work on our hips, working to “open” the movement of our hip muscles, ligaments, tendons, and joints.

Yoga for endurance sports helps us move and twist to restore some balance to our body through strength and stretching. And focusing on my breath grounds me.

Yoga Helps Our Focus and Concentration

I’m a pretty high energy person. I need to be moving.

Yoga for endurance sports, for me, is a chance to work on relaxing my mind and body while moving, a perfect combination.

I can improve my focus and concentration, especially during endurance sports like running and cycling.

I always start my practice with a focus on my breathing. I inhale through my nose and exhale from my nose.

Sometimes during the practice, as the poses are more challenging, I need to breathe from my mouth.

Always, though, I’m trying to fill my belly with air. And when the pose or flow gets challenging, I’m immediately focusing on getting breath into my belly.

Yoga for endurance sports is a great tool. We tend to move in one plane – forward – so moving and twisting in yoga poses restores some balance to our body. Plus focusing on my breath grounds me.

This yoga routine combines some Sun Salutations with some hip opener work.

Yoga for Endurance Sports Helps Breathing Focus

Start in a standing at attention pose. Plant your feet solidly in the mat, shoulders rolled back, and arms at your side, palms slightly open.

Focus on your breathing. Start by inhaling and expanding your belly, then diaphragm, then chest. Exhale by emptying your chest, then diaphragm, then belly.

Once you are able to focus on your breathing, start the practice.

Some of the poses you can hold for as long as you’d like!

When arriving in each post, return your focus to your breathing. If you are having trouble with your breath, relax the pose a bit.

Strength and Stretch Yoga

  • Forward Fold (FF),
  • Half-Lift (HL),
  • High to Low Plank (HLP),
  • Cobra (C) or Upward-Facing Dog,
  • Down Dog (DD)
  • Kneeling Crescent Lunge to Half-Split for mobility.
  • Flow: HLP/ C/ DD
  • Other side with kneeling lunge/ split
  • Flow: HLP/ C/ DD/ FF/ HL/ FF/ Mountain (Repeat several times)
  • Chair
  • Flow: FF/ HL/ HLP/ C/ DD
  • Warrior 2
  • Side Angle
  • Reverse Warrior
  • Flow: HLP/ C/ DD
  • Warrior 2
  • Side Angle
  • Reverse Warrior
  • Flow: HLP/ C/ DD/ FF/ HL/ FF/ Mountain (Repeat several times)
  • Flow: FF/ HL/ HLP/ C/ DD
  • Dolphin
  • Child’s Pose
  • Seated Butterfly
  • Seated Cross-Legged
  • Baby Cobra
  • Locust
  • Half Bow
  • Flow: HLP/ C/ DD
  • Half-Pigeon
  • Flow: HLP/ C/ DD
  • Other side Half-Pigeon
  • Flow: HLP/ C/ DD/ FF/ HL/ FF/ Mountain

What are Your Yoga/ Training Questions?

What questions do you have?

What do you want to know about endurance sports training and yoga?