Runner’s World Q&A Follow Up
Runner's World Ask the Expert Q&A
In the November issue of Runner’s World magazine, in the Q&A Ask the Experts section, it was asked “Can yoga replace strength training?” You can see my answer by clicking on the link below or look on page 32 if you receive the magazine.
http://runnersworld.coverleaf.com/runnersworld/201111?pg=34#pg34
I received a follow up question I’ve posted below that I thought may be helpful to others. I want to encourage further questions; others may be wondering the same things you are. You may pose your question in the comment section below.
Q: I’m writing to ask you about your comment in the recent issue. You stated that western style yoga could take the place of strength training. I assume this means you do not believe the Bikrim yoga could do the same. I’m trying to get back to running (I did marathons 10 years ago….I’m now 53) and have started practicing hot yoga. I have a constant sore arm due to a skiing accident and find sun salutations extremely difficult. I wanted to ask you if you thought hot yoga would really be useful. Also, do you do online coaching? Thank you. ~ Jane Deeley
A: Thank you for getting in touch with me, Jane.
I advise to avoid hot classes. Yoga is about listening to your body. When you put it in an environment using excessive heat it takes away that element of the body communicating it’s natural limits. The physical aspect of over stretching, and the mental aspect that you should be able to stretch further, increases the chance of injury. The overall rule is yoga should never hurt. If something hurts, it’s your body telling you to back off from the pose and use a modification until the muscles, ligaments and joints become more flexible. Heat modifies the ability to feel the limit.
The beauty of yoga allows the ligaments to stretch and strengthen and helps maintain fluid in the joints, allowing for more range of motion. The increased range of motion allows for better running form making running more efficient and enjoyable.
How the body moves and functions is effected by nerve communication to the muscles. When there is an injury the body learns to adapt and often times creates alternative muscle communication to protect itself. This further restricts the natural function of the body.
Not knowing your specific arm injury, depending on if the injury is in the bone, muscle or joint; one thing to consider when you take up running again is to make sure your body movement, specifically the hip movement coordinated with upper body movement, is functioning correctly. When the body makes modifications and is forced to recruit other muscles to do the job, it increases the chance of injury. If it’s muscle pain, active release therapy by a certified massage therapist may be helpful. Massage can also help work out built-up scar tissue which can also restrict movement and muscle function. For joint discomfort you may consider consulting a chiropractor. For athletic performance, it would be beneficial to find one knowledgeable in neuro-muscular and neuro-myofascial communication pathways. If the ache is in the bone then check that muscle recruitment is functioning correctly and there is no fracture in the bone, then yoga may help keep the muscles from restricting movement to protect the arm.
As far as sun salutation, if you tell me more specifics on the arm ache then it will be easier to recommend modifications. I do remote coaching, if you can give me some more information regarding your running and what you are looking for with coaching then we can discuss it further.
Q: Thank you so much for your detailed and thoughtful response. I can understand the points you made concerning hot yoga. I realize now I’ve been afraid of practicing in a non-heated room – afraid I couldn’t manage the asanas which probably means I wasn’t ready for them. I will look into finding some suitable classes.
In the last two years, I have stopped yoga completely and just in the last 4 months, I’ve begun to run again. One of the reasons I think I’ve sort of “stalled” is in a word – menopause. I couldn’t stand the heat in the room, I gained about 12 pounds over the two year period and sleeping has been terrible due to night sweats. I did try bio-medicals, but I couldn’t tolerate them. Deep down, I feel like if I could just start running again and doing some yoga, that I could get back on track. The only problem I ever had with running in the past was a pesky piriformis for which physical therapy did the trick. As far as what I’m hoping for in terms of running…I would love to get to do just one more marathon with my daughter who, wants to run her first, once she graduates from college next year and is through with x-country and track.
A: I would encourage you to find a Hatha or gentler Vinyasa flow class to get you going again. One of these practices would be great to help you manage menopause as well. Focus on the breathing, really breathe deep into the diaphragm and through the nose. This is a relaxing breath and gets more oxygen to the system helping you relax and have more energy. Asanas are a massage for the organs, keeping them healthier by getting the blood flowing through them better so they can perform to their best, too. All of these will help manage the body changes you are experiencing.
Exercise is great to manage the changes. Keep those muscles and bones strong, too. It will be important to really pay attention to heart rate, especially starting again and you aren’t use to running with the hormones behaving differently. It will be important to keep your heart rate low, 60-65% of maximum heart rate for the first 20 minutes to warm up and then in the 70% range after that, to teach your body to utilize fat as energy and to keep your body from experiencing more stress which will make the hormones kick in as well. The best way to monitor this is by the breath, the same you use in yoga. Breathe through your mouth and deep into the diaphragm. I teach breathing patterns that coordinate with your heart rate and will help you monitor your training. Running with your daughter is a great motivator and goal! Just train smart.
Q: I will be sure to look for one of those classes. I really do appreciate you explaining the benefits of specific breathing. I just want to be sure about one thing; you’re saying I should always be breathing through my nose, during my yoga practice? Also, would you suggest I wear a heart monitor while running?
A: You should breathe through your nose Always! Every day breathing, yoga, and running. A heart rate monitor can be a helpful tool to help you learn what your body and breathing feels like at different heart rates. But if you pay attention to the breathing it will teach you. I teach breathing patterns to use at different paces that will teach you to monitor your heart rate, keep it down and lower the stress effect on the body. Keeping the heart rate down teaches the body to utilize different energy sources, primarily for endurance running, it is teaching your body to utilize fat for energy before depleting the muscles of all the glycogen.
I can’t thank you enough for taking the time to explain all of this to me. I think your clients are lucky to have you! Regards, Jane.
Next: More Runner’s World Q&A Follow Up
