This post is an interview Healthynomics conducted with Christine Felstead, the founder of Yoga for Runners (www.yogaforrunners.com).

I took one of Christine’s Yoga for Runners classes back in 2006. I had been wanting to try yoga for some time, but felt a bit intimidated by it due to how inflexible I was.

When I found out about Christine’s class I knew this was my chance. I was a runner with very tight hamstrings, but wanted to give yoga a try. Perfect!

Healthynomics: Tell us about how you got started with yoga to supplement your running.

Christine Felstead: I started taking yoga classes in the early 90’s – just before the yoga boon!  I had no idea what I was getting myself into – I simply wanted to improve my posture.  I thought I was at the peak of my fitness as a marathoner but yoga started to redefine my notion of ‘fitness’, primarily with respect to flexibility and strength so, as painful as it was, I stayed with it.  For about a year I was happy to attend one class a week and then I started to use what I learned in class and included some post-run stretching.  As I started to experience deeper and deeper changes in my body – my hamstrings getting longer, some of the persistent aches and pains subsiding, I became more intrigued about yoga.  Then I got VERY serious about yoga and completed my Yoga Instructors certification (2001).

Through my immersion in yoga I was amazed at how my body started to feel healthier with less aches and pains, less tension in my upper body, my posture improved and my running felt easier.  I was so excited and so keen to share my experience with my fellow runners, many of whom were constantly on the brink of injury.  So I put together my first Yoga for Runners workshop and made sure all my running buddies attended.  It was a hit and since that time my classes and workshops have expanded in numbers, style and content.  In recent years I developed a Teacher Training Program to help spread the yoga for runners benefits across the globe.  I also have two DVDs, Christine Felstead’s Yoga for Runners™, The Essentials, Beginner Program and recently launched Intermediate Program.  Now runners everywhere can benefit from my work.

HN: How does yoga for runners differ from a more traditional yoga class?

CF: The word ‘yoga’ is so simple and yet so complex.  There are so many styles of yoga that it is important for students to find both a style and an instructor that they connect with.  While all forms of yoga are good, for runners it is important that the style of yoga they practice suits their specific needs.

My yoga for runners classes do just that – hips, hamstrings and lower back are mainstays of the practice but I also include work to strengthen specific muscle groups that are weak in runners.  My goal is not only flexibility but to balance the flexibility and the strength of key muscle groups as this is a major cause of running injuries.  Furthermore, the energy is different in yoga for runners classes, a little more casual, my comments throughout the class tailored to runners, both physically and mentally.

I believe that ‘no body’ is too stiff yoga and so my classes are made accessible to all.  The classes are designed specifically for the runner’s body and to improve their running – it doesn’t really matter if one cannot touch their toes!  Students are encouraged to stay within their limits, but to also push towards their edge.  Many runners comment that they feel the class was designed ‘just for them’!

HN: What are the most common problem areas you see in runners and what yoga poses can help?

CF: The main trouble spots for runners are hips, hamstrings and knees.  Below are the common student complaints followed by some specific yoga poses to address them.

Hips – tight, painful.  More and more I have students that have been diagnosed with injuries due to weak gluteus muscles.

Yoga helps by stretching muscles that are tight, typically the external rotators with the piriformis being the biggest culprit.  Specific gluteus strengthening work is introduced and reinforced throughout the practice.

Good stretches for piriformis: Pigeon or Double Pigeon (see the pictures below)

Single Pigeon Pose

Double Pigeon Pose

Hamstrings – tight (cause of many lower back problems also)

Simple hamstring stretching, but done mindfully so that belly of tight hamstring is stretched without undue strain on the tendon.  Note it is very common for runners and yogis alike to overstretch the hamstrings!

Hamstring Stretch (Note: place a strap at the base of foot and keep leg straight)

Knees – painful

The cause of knee problems is varied but often in runners is due to weak inner quadriceps muscle and tight outer quadriceps which creates a torquing action in the knee joint.  The knee is a simple hinge and lateral movement should be minimized.

The answer is to strengthen the inner quad, (wall squat shown below) and to stretch the outer quads (frog pose below).

Wall Squat (Note:  align knees over ankles and toes pointed forward)

Frog Pose

HN: Aside from improved flexibility and range of motion, what other positive changes can a runner expect to gain from yoga?

CF: The initial draw to yoga for runners is the most obvious – the stretching.  Quickly students realize the strengthening aspect as well and as they develop a regular yoga practice they start to feel better in their bodies, overall less aches and pains and much more mindful about their body for everyday living.

Benefits of yoga for runners:

• Improved Posture – becoming more aware of upper body carriage – the shoulders do not belong by the ears!!  They apply this awareness during their time sitting (often at computers), standing and during their runs as well.
• Become better tuned to the body.  Runners have great body awareness as it relates to running.  Additionally they have high pain threshold and are prone to running through discomfort and pain. Through yoga they expand their understanding of their body and learn to better read the subtle messages being given.
• Strengthen leg muscles that are underutilized in running (inner quads, glutes).  This helps to balance the body and will reduce risk of injury.
• Strengthen muscles that are not used in running (upper body, core).
• Improve lung capacity through deep diaphragmatic yoga breathing.
• Improve mental clarity and focus.
• Reduce overall mental and physical stress.
• Improve sleep – many students comment on how well they sleep after a yoga class.
• Feel better….

HN: Runners hate being injured. How can yoga help runners avoid the most common running overuse injuries such as iliotibial band syndrome, plantar fasciitis and shin splints?

CF: Yoga is a health system for both the body and the mind.  While in many of my workshops I will focus on a particular part of the body and relate the benefits of each pose to it (i.e., quads,  hamstrings), the truth is that each and every pose affects many muscles and joints.  Through the movement and the holding of poses, yoga requires some muscles to stretch and some to contract (agonist/antagonist muscle actions).

Through these actions, applied with proper alignment and integrity, every ‘body’ will get what it needs from each pose. Specific poses will allow students to work deeply in a particular area and then include a counter pose to restore the body to a more neutral position.  A properly designed yoga for runners session will have a positive effect on all typical runners issues – e.g., downward dog will lengthen the spine, stretch the hamstrings, calves and Achilles, strengthen upper body; a combination of hamstring stretching and hip opening and strengthening will reduce IT band strain.

The best way for runners to remain healthy, so that they can keep running, is to integrate yoga into their regular weekly workout regimen.  Even if this means running a few miles less per work to make time for some yoga……the body will be thankful and the rewards worth it.  Better still, a body more balanced in areas of strength; flexibility and endurance is fitter….and isn’t overall fitness a main reason for running!

Christine’s Yoga for Runners DVDs (click on images below)

After four weeks of core workouts I’m happy to say that my paripurna navasana has gone from this to this…

Check out Kristen's improvement!

Kristen in Week One

Okay, so it’s not quite perfect, but it is close enough for me. Over the past four weeks I’ve seen such an improvement in my overall core strength that I think that maybe, just maybe, I will one day reach paripurna navasana perfection.

And if I don’t?  Well, that’s okay too. After all, practicing yoga is all about accepting where your body is at right now, in this moment.

That said, I’m going to keep my core workouts going— just in case my moment with paripurna navasana ever arrives.

Kristen’s Core Workout Routine – Week 1

Kristen’s Core Workout Routine – Week 2

Kristen’s Core Workout Routine- Week 3

Kristen’s Core Workout Routine- Week 4

I began my core quest four weeks ago, intent on gaining enough strength to perfect Paripurna Navasana. As I come to the end of my month-long series of workouts I realize that core strength is more than a flawless yoga pose.

In the last few weeks I’ve seen my core strength increase dramatically, simply by completing a ten minute core workout three times a week.  While my initial goal was based on fully realizing a yoga pose that I have struggled with for years, the benefits of establishing a regular core practice extend beyond the yoga mat.

Improved balance and stability

Learning to properly engage my core and creating core consciousness has greatly affected my balance. Now when I feel like I may fall out of a tricky pose or give up on a particularly difficult exercise, I simply engage the muscles I have been training in my hips, abdomen and back, which stabilizes my body and keeps me balanced.

Better Posture

Stretching and strengthening my hip flexors has helped me to not only isolate the muscles that can cause my pelvis to tilt forward, but also to learn how to counteract this tilt and return my spine to a neutral posture.

Increased mind/body awareness

For me, building core strength and learning to properly engage my core muscles has been as much a quest of the mind as of the body.  Like a lot of people, I often just “go through the motions” when I work out—eager to complete the exercise, finish the workout and get out of the gym.  However, if it’s actual results you’re looking for, the mind needs to be just as active as the body.

As I grunted and groaned my way through four weeks of core workouts I made a conscious effort not to check out. I focused on keeping my core constantly engaged, completing each exercise with equal commitment and observing my form.  To build enough core strength to conquer Paripurna Navasana my mind and body had to work together.

My Paripurna Navasana has gradually improved. Although I have yet to fully realize the pose, I’m close! This week’s yoga class of death will be my final test. At the end of the week I’ll post my final plank time and a picture of my improved Paripurna Navasana. Stay tuned!  Until then, here is a recap of my workouts.

Kristen’s Core Workout Routine – Week 1

Kristen’s Core Workout Routine – Week 2

Kristen’s Core Workout Routine- Week 3

Kristen’s Core Workout Routine- Week 4

Enter Kristen…

Last week I had my first core breakthrough.

I finally had the chance to go to the yoga class of death—the one that kicked my butt down this road to core strength in the first place.  The class is an advanced freestyle power yoga class, which is basically just yoga code for hard—very very hard.

Kristen Scott

Although the entire class is challenging, I’m usually able to get through it with a lot of sweating and ujjayi breathing, that is until we get to the abdominal conditioning section; then everything goes pear shaped.  First there’s the dreaded paripurna navasana (boat pose), followed by a wide-leg navasana and capped off with sit ups and leg lifts.  I typically get half-way through the first round (of four) before I have to stop for a sneaky rest.

But not last week! Last week I powered through the abdominal section. My paripurna navasana may not be the prettiest in class but I do see visible improvement week on week.

Each week my core workouts have increased in intensity, which means that Week 4 is technically the toughest week. This week most exercises require a Swiss ball or Bosu, even hip bridge.

Kristen’s Core Workout Week 4

Core Workout 1

1. Swiss Ball Walk Out – 2 sets, 10-15
2. Bosu Ball Plank to Stand – 2 sets, 5-10 per side
3. Running Man Sit Up – 2 sets, 15-20 reps
4. Mountain Climber – 1 set, 60 seconds

Core Workout 2

1. Hip  Bridge (single leg- on Bosu) – 2 sets, 15 per side
2. Bosu Opposite Elbow and Knee – 2 sets, 15 per side
3. Stir the Pot – 2 sets, 5 circles each way
4. Bird Dog – 2 sets, 5 per side (10 second hold each rep)

Core Workout 3

1. Swiss Ball Walk Out – 2 sets, 10-15
2. Mountain Climber – 1 set, 60 seconds
3. Side Bridge – 2 per side, 30-60 seconds
4. Stir the Pot – 2 sets, 5 circles each way

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Core Journals: A month-long quest for core strength

Core Journals: Week 1 of 4

Enter Kristen…

Two steps back and one step forward—that’s how I would describe this week’s series of core workouts.

I began Week 2 intent on completing all three core workouts before the weekend. My gym seems to triple attendance on Saturday and Sundays and I didn’t want to fight for a space in the stretching area or wait in line for a Swiss ball.  However, we all know the saying about the “best laid plans” and sure enough, after a great post-yoga core workout on Monday evening, I awoke Tuesday morning with a sore throat and the first signs of a winter cold. The cold knocked my core workout off by schedule by three days. It was a race to the finish to complete the last two workouts by week end.

Kristen - Week 2

Fortunately, I’m happy to report that despite these initial setbacks I am getting stronger! After six workouts many of the exercises that were initially quite difficult have become easier.  More importantly, I am increasingly conscious of my core and find it easier to keep continually engaged throughout the workouts and yoga classes.

Improved core awareness has also had a positive impact of my posture. I am prone to anterior (forward) pelvic tilt and will naturally assume a posture characterized by lumbar hyperextension which, in my case, is the result of tight or weak hip flexors.  To counteract this tilt I stretch my hip flexors through yoga poses like Warrior 1 and strengthen through some of the exercises in my core program, like Hip Bridge.

Additionally, bringing awareness to the alignment of my pelvis by using the steps to engage core muscles mentioned in last week’s post– tucking the tailbone, drawing the belly in toward the backbone, and lifting up out of the waist–  is a simple way to maintain a neutral posture outside of the gym or yoga studio.

My Paripurna Navasana is improving even if the effects aren’t outwardly evident.  Now, when I attempt Paripurna Navasana I feel more connection to the internal muscles that will eventually help me to fully realize the posture.

Kristen’s Core Workout Week 3

Core Workout 1

1. Mountain Climber- 1 set, 60 seconds
2. Bosu Opposite Elbow and Knee- 2 sets, 15 per side
3. Swiss Ball Walk Out- 2 sets, 10-15
4. Bicycle Sit Up- 2 sets, max

Core Workout 2

1. Hip Bridge (single leg)- 2 sets, 15 per side
2. Bird Dog- 2 sets, 5 per side (10 second hold each rep)
3. Side Hipup- 2 sets, 15 per side
4. Swiss Ball Walkout- 2 sets, 10-15 per side

Core Workout 3

1. Push Up- 2 sets, 10 reps
2. Running Man Sit Up- 2 sets, 15-20 reps
3. Bosu Opposite Elbow and Knee- 2 sets, 15 per side
4. Swiss Ball Walkout- 2 sets, 10-15 reps

In case you missed it, here is the first post: Core Journals: A month-long quest for core strength

Enter Kristen…

The first week of my core program is over and I’m feeling good! Here are a few notes from each workout:

Kristen on the Bosu Ball

Workout One

Harder than I expected. Even though I do most of these exercises yoga class I was surprised at how much more intense they were when I did multiple repetitions or held an exercise for 30-60 seconds.

Workout Two

Now that I’m more familiar with the exercises I need to watch my form. I have a bad habit of over compensating for the weakness of some muscles by letting other, stronger parts of my body do the work instead. For example, with single leg hip bridge I sometimes let my lower back do all the work instead of focusing on my core and glutes. It’s easier but it’s not getting the job done!

Workout Three

Running Man Sit-up and Bicycle Sit-Up are very challenging for me. Both of these exercises had my core burning!

With this workout program my biggest obstacle so far has been knowing how to isolate the muscles in my lower abdomen and hip flexors that I am trying to strengthen. In order to get the most of out the core program learning how to properly engage my core is essential.

Often in yoga classes an instructor will say, “engage your core!” but what does that really mean?

In order to engage my core I first had to find the core muscles being targeted. To do this I used the following simple exercise:

Lie on your back with your knees bent and your feet shoulder width apart. Place your hands on the bony parts at the front of your hips and your hands in an inch towards your belly button and down an inch towards your toes. Take a deep breath and on an exhale focus on ‘drawing up’ from the pelvic floor, as if you are stopping yourself from going to the bathroom. You should feel a gentle tightening under your fingers—these are core muscles.

Once I had determined where these muscles were the trick then became keeping them continually engaged throughout the workout. I’ve found that the easiest way for me to engage my core is to follow these three steps:

1) Tuck the tailbone
2) Draw the belly in toward the backbone
3) Lift up through the pelvic floor

This is much easier said than done and requires a lot of mindfulness! However, when I did engage my core the impact on my ability to properly complete the exercises was evident—I felt stronger and much more stable.

Kristen’s Core Workout Routine – Week 2

Core Workout 1
1. Side Hipup – 2 sets, 15 reps
2. Running Man Sit-up 2 sets, 15-20 reps
3. Bicycle Sit-up – Max
4. Swiss Ball Walk Out-2 sets, 10-15 reps

Core Workout 2
1. Bosu Opposite Elbow and Knee-2 sets, 15 reps
2. Hip Bridge (single leg) – 2 sets, 15
3. Swiss Ball Walk Out – 2 sets, 10- 15 reps
4. Bosu Ball – Plank to Stand 2 sets, 5-10

Core Workout 3
1. Stir the pot – 1 set 5 circles each way
2. Swiss Ball Walk Out – 2 sets, 10- 15 reps
3. Bosu Opposite Elbow and Knee – 2 sets, 15 reps
4. Hip Bridge (single leg) 2 sets, 15 reps

Enjoy!

Enter Kristen…

A month-long quest for core strength

Core strength is something I thought I had in the bag.

For the last four years I’ve kept an active yoga practice which, I thought,  had been building total core strength.  I was wrong.

A few months ago I started going to a new yoga class, the philosophy of which seems to be “no pain, no gain.” At the first class I put my mat front row center, ready to meet a new challenge head on. Unfortunately, I  regretted this decision almost immediately after displaying my complete inability to do the first few poses to the entire class;  a difficult series of Paripurna Navasana (v-sit/boat pose) which involved holding the pose and then lowering both legs and upper body simultaneously ten times before resuming the posture.   I didn’t even attempt the wide leg variation of the pose.

“What’s going on here?” I thought to myself.  Navasana had never been my favourite pose, but the fact that I couldn’t even seem to isolate the muscles necessary to realize the posture was just downright shameful.

I hoped that with regular attendance I would improve, but after a few classes with similarly embarrassing results I decided something needed to be done.

My weaknesses, it turns out, are my lower abs and hip flexors which is why Paripurna Navasana and its variations are such a challenge.

Therefore, my first resolution of 2011 is to build some serious core strength, which I will do by introducing a simple and focused core workout into my usual routine. Starting tomorrow I will perform a personalized core workout three times a week and, using the dreaded Paripurna Navasana as a barometer, will chart and blog my progress. The ultimate goal is to fully realize the posture in one month.

Today I did some initial testing to see where my core strength is at. Turns out I can hold plank for 1:27 (yippee!), which is apparently pretty good. However, my current Paripurna Navasana looks like this…

when I would like it to look like this.

I also learned all of the exercises I’ll be doing over the next month.  Each week the workouts will increase in difficulty.  This week’s workout is below.

Follow along and leave comments about how the workouts are working for you!

Kristen’s Core Workout Routine – Week 1

Attention all yogis; when was the last time you came across a great deal on yoga classes? Sure, we’ve all spent $30 for a week of unlimited classes at a new studio, but really, how many classes can you squash into just one week?

Back to the deal, the really great deal.  How does 50 classes sound? And what if I told you that these 50 classes would cost you only $30 total – instead of the $700+ that buying five 10-class passes would put you out?

Sound too good to be true right!? Well, lucky for you, it’s not.

Image via Flickr: jc5083

Enter Passport to Prana

The answer for all yogis of all levels looking to get their asana on without breaking the bank. A fixture in yoga communities across Canada and the United States, Passport to Prana, is hotter than a Bikram class and will leave you feeling more blissful than an hour long savasana. Here’s why:

The New Sunday Brunch

Forget your usual eggs Benny and mimosa filled Sundays mornings.  Round up your brunch crew and head to a yoga class instead. You’ll get in your gossip between vinyasas and leave feeling more refreshed than if you had helped yourself to second helping of seasoned home-fries.

Something For Everyone

Passport To Prana allows you to sample all levels of classes at studios across your city.  You can also experiment with which style of yoga suits you best. Looking for something slow paced and gentle? Try a Hatha class. Want a serious workout? Then Ashtanga or Power may be for you. Whatever your preference, Passport To Prana affords you the luxury to choose.

More Affordable than a New Lulu Lemon Top

….and will make you feel just as good.

At $30 a pop ($20 in some cities) Passport To Prana is a steal of a deal. Order your card online at http://passporttoprana.com and when it arrives (usually within 1-2 weeks) hit the mat at studios across your city.

See Your City with Yoga

New in town?  Passport To Prana is the perfect way to get to know the lay the land and maybe meet a few kindred spirits along the way.  Discover new areas, streets, communities, all surrounding the many participating yoga studios.  Full studio lists and their addresses (with maps) are available on the official Passport To Prana website.

Passport to Prana is currently operating in Calgary, Edmonton, Montreal, Ottawa, Vancouver, Victoria, Boston, Chicago, Dallas, New York, Philadelphia, and San Francisco. For more information, check out http://passporttoprana.com.

Related Articles:

The Power of Power Yoga

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Healthynomics spoke to Vicky Fox, a yoga instructor at The Power Yoga Company (www.thepoweryogaco.com) in Fulham to find out what puts the Power into Power Yoga.

HN:  How did you discover yoga?

VF: I’ve been a regular gym go’er since I was 17, so I’ve always been interested in fitness. However I really got interested in yoga around 1995.  Don’t hold it against me, but it was seeing Madonna that actually inspired me.  I admired her strength and was impressed that yoga could produce such a strong, lean body.

HN:  What does a Power Yoga class involve?

VF: Power Yoga involves a series of challenging postures linked together with clever sequencing to improve strength, balance and flexibility. It can be a very physically demanding form of yoga, yet it is versatile enough for practitioners of all levels and ages to work at their own pace

Most power yoga is closely modelled on the Ashtanga style of practise, however power yoga does not follow a set series of postures so every class offers new challenges.  The varying sequences make it a good choice for people who get bored easily too.

HN:  What muscles does it tone?

VF: Not only does Power Yoga tone and define arms, shoulders and back, but it also builds strong core muscles to keep the whole body strong, balanced and healthy. It’s a great way to sculpt your body.

HN:  It seems as though Power Yoga can be integrated into other fitness regimens too.  In a Yoga Magazine article, England goalkeeper David James said regular sessions keep his muscles flexible, his body aligned and his mind free from the stresses of the match.

VF: Absolutely! Many professional athletes start doing yoga following an injury but then quickly see the benefits of a regular practice.  The stretching alone is great for runners who develop tight hamstrings and calf muscles.

HN:  So in addition to the physical workout, there is a mental workout too?

VF: The emotional benefits can be just as rewarding and sometimes unexpected.   I’ve talked to a lot of people whose first experience with yoga was just a lot of breathing or OM’ing so it put them off.  You have to find the class that’s right for you. You may enter into Power Yoga simply for the physical workout but leave a class with an open, calm mind that will allow you to tackle life’s difficulties with more patience.  It might sound corny, but it’s true.

When you meet with resistance in life, it’s like meeting with resistance in a posture or sequence.  You breathe through it, stay calm and will yourself to do it. Maybe I can do it.   Can I make it better?  Can I get beyond it and be a better person?  You can translate things from life onto your yoga mat and vice versa.

HN:  For people who don’t have a lot of time, is Power Yoga still for them?

VF: All you need is 10 min out of your day.  I think if someone does the downward dog posture once a day and takes time to observe their breath, draw their attention inwards, soften their gaze, begin breathing evenly in and out, they will find themselves calming down and getting an energy boost.

HN:  What about if you travel?

VF: The great thing about yoga is that it goes with you. You don’t need all the kit and require only a small amount of space.

HN:  If you had to choose 1 or 2 key postures or yoga sequences, what would they be?

VF: That’s easy.  Downward Dog, which I talked about earlier, and the Sun Salutation sequence. Start there and before you know it you’ll be addicted and start adding things into it

Healthynomics checked out the classes at The Power Yoga Company in Fulham and are now regulars. Like Vicky Fox, we recommend you give it a go! Check it out at www.thepoweryogaco.com.