Weekly Recap: More BIC Bands and Cheering for TCM 2014!

Happy Sunday! I'm checking in with you quickly for my weekly recap of what happened last week in fitness and fitness fashion.

Let's start with fitness!

Monday: 11 miles with 8 hill repeats with the Calhoun Beach Running Club. It got pretty dark while we were at the hill. Next time I definitely need to bring my knuckle lights...So sad that it's already so dark so early!
Tuesday: 4 easy miles with Matilda- I was too tired from the big run the night before that I couldn't get up to run in the morning. Yet I had plans after work, so I had to squeeze in a short one where I could.
Wednesday: 4 trail miles at Hyland park at one of the Salomon Autumn Trail Series Runs. This was a super fun trail race! I am definitely signing up for the next one (on 10/15). The race was 3.6 miles (a 6k I think) but we did a short warmup beforehand for just 4 miles total. If it weren't for the mosquitoes, this would have been a perfect night for a run.

Thursday: 7.5 miles easy with Matilda. I was supposed to do a tempo run this day, but since I had a "harder" effort the night before at Hyland, I figured that could count as my tempo workout.
Friday: Complete rest
Saturday: 20 miles with the Calhoun Beach Running Club
Sunday: 4 mile easy run with Matilda

This was a bad week in terms of balance- all running, no strength, and no yoga Not good! It was also my 3rd week in a row at 50 miles, so I'm not surprised I have been experiencing more aches and pains. My goal for this week is to do a much better job of balancing running with other workouts- yoga, barre, and definitely more foam rolling. Writing my goal here on the blog in hopes that it keeps me accountable!

But running is the theme of the week, with the highlight of course cheering for all the awesome runners at the Twin Cities Marathon!  Here are just a few of the pictures from spectating today:

We cheered at mile 5.5, mile 16.5, and mile 24.

What's happening in fitness fashion?
As for fitness fashion this week, I will have to go with those awesome CBRC Bic Bands. I saw a number of them on the course!

My friend Jill who works for Athleta (and is a Corepower Yoga sculpt teacher) met Sandy, the owner and founder of Bic Bands at the San Jose Marathon expo this weekend. She told Sandy how much we all love our CBRC headbands. This is definitely true, since they made several appearances on the race course. Thanks Sandy!

with Sandy the owner of BIC Bands

Before I end this post, I'd like to say congratulations to my sister Erin who ran the Lakefront Milwaukee Marathon this weekend. She finished feeling great and I'm very happy for her. Way to go, Erin! I'm trying to convince her to come run TCM next year....maybe I'd have to join her? I haven't run it since 2008!

It was hard not to get inspired today- lots of PR's and strong races out there. I'd also like to say congrats to Nathan from Minneapolis Running, (my cohost of THESE webinars for first timers.) Way to go on your BQ!

Did you run a race this weekend? If so, how did it go? Please let me know in the comments!

Weekly Recap: Oiselle Scantron Tank and a Reminder for the BIC Band Giveaway!

TCM runners are all enjoying their tapers, but I am still ramping up mileage training for the Outer Banks Marathon on November 9th. If you're new to the Right Fits, I am on a quest to run a marathon in every state, and North Carolina is up next!

 On Sundays, I try to recap my fitness and fitness fashion for the previous week. It keeps me honest and on track and I hope its useful to you in some way. 

So here's what's happening in fitness at the Right Fits:

Monday: 7.5 easy miles with Matilda (the dog)

Tuesday: 9 miles with 6 miles at goal marathon pace at the CBRC

Wednesday: 4 miles with Matilda, then a 60 minute barre class at The Barre with my friend Susie. She is still rocking the barre classes with two babies in her belly!

Thursday: 7 miles easy

Friday: complete rest

Saturday: 19 mile long run. Pretty uneventful, though I did take three Hammer Gels vs. the normal two I carry on long runs. It was an unseasonably warm Saturday, but TCM runners need not despair- the forecast looks much cooler for next weekend.  After some breakfast and recovering post-run, we packed up our bags and went camping. I'll share more about it on Tilda Tuesday, but it did involve a lot of hiking. 

Sunday: 4 miles easy with Matilda. It was pretty hot (mid-80's) by the time I ran. Tilda seemed pretty tired, so we actually walked a bit. I heeded my advice for running with your dog in the heat, and let her walk when she wanted and we took lots of water breaks. 

Summary: I hit just about 50 miles of running this week, with 1 complete rest day, and 1 barre class. It was a "cut-back" week in terms of workout intensity, but the miles were still high (for me). This week will be harder workouts, with hills tomorrow and another speed workout on Thursday.

What's happening in fitness fashion this week?

Thursday night, I attended a "Mental Toughness for Marathoners" seminar at TC Running Company in Eden Prairie. I will share a recap of that seminar later this week, but let's talk first about fitness fashion! While I was at TC Running Company,  I did a little browsing, and ended up buying this  Oiselle Scantron Tank in fresh green (what looks like yellow to me)

 According to the Oiselle website,  

The Scantron Running Tank is simplicity in itself. In addition to the micro venting, designed right into this tech fabric, we’ve done away with bindings anywhere, completed with a simple merrow stitch, so that all you feel is a fantastic fit. Its length and shape prevents it from shimmying up. Perfect for layering – or lifting.

 <- It also comes in all these colors!

My opinion: Its definitely longer, which I love, and the material breathed really well on my 19 mile run in 80 degree temperatures. I was impressed... and no chafing, which is always a win! I think that's because of how they have done away with any bindings anywhere. It works!

Please note that I think that Oiselle clothes run a little more "true to size" than Athleta. At Athleta, I wear a small, but at Oiselle, I wear a medium. This is true for the Oiselle roga shorts as well.  

I loved the Scantron tank and am considering it in other colors- maybe one of them will be my OBX marathon outfit!

Have you purchased any Oiselle running apparel? What do you think?

Don't forget to enter to win two free minnie BIC bands- a winner will be drawn tomorrow!

Fit Tip Friday: Why You Should Join a Run Club. Or Not.

I often post about how much I love my run club.  I don’t go there as often or consistently as I used to, but I am always glad when I do. So many great memories over the past four years have involved the run club and the friends I have made there.

So, you probably know that I’m a huge proponent of a run club. If we ever had to move to a new city, the first thing I would do is find a run club.

But if you are still unsure about joining a run club, here are 6 reasons to join a run club.

1. Misery loves company.  It’s a whole lot easier to get out for a run in the rain or in the snow with a run club. The run club is the friend who keeps you accountable. The run club is your support network and your motivation. They are your  #noexcuses and your #shutupandrun ! 

After a tough run, the sense of camaraderie that you feel with your run club is unbeatable. The other day, I went to the club for a hill workout and after the workout portion was over, a group of us jogged back to the Calhoun Beach Club. I just felt all this love towards my fellow runners, like “hey, we just DID that, and sure it was tough, but WE DID IT.” You may think running is not a team sport but at times like that it really feels like one. A run club gives you the sense of a team, a club, a family! We cheer each other on and we cheer each other up after bad runs.

2. Exposure to a breadth of knowledge about running. You can learn a lot about running in books or online forums (blogs like the Right Fits or Minneapolis Running), but you can learn a ton about running from actually talking to other runners. Get first-hand testimonies of things that worked or didn't work. Get insider tips on different races. Learn about different fueling methods. Learn about different injuries and injury prevention techniques.

3. There’s safety in numbers. I never feel the need to carry my hand-held mace when I’m running with the run club. There is a safety in numbers- safety from the lunatics and also a safety from the elements. You will have someone looking out for you, and ensuring you make it back safely. You’re running with someone so if you slip on the ice, there is someone to call or run for help.

4. A little competition never hurt anyone. I always push myself harder on workouts with the club. I don’t consider myself that competitive of a person but the run club pushes you to become a faster/stronger runner.

5. Make new friends. Some of my best girlfriends at this stage in my life are the girls I have met in the CBRC. It is such a great way to meet people- people who love to run! People who love the outdoors, people who love health and fitness. People with whom you immediately have something in common- running!

6. Find yourself a lover. So many couples have emerged from the run club!  This builds off of #5- I mean, a running club is a great place to meet people, and it can be a great place to meet a new boyfriend or girlfriend too.

 

Just another great run club love story!

Okay so you get it. Joining a run club is awesome. But is it really ALL awesome?

Nope. So here’s the truth. Here are 6 Reasons NOT to join a run club.

1. Lack of flexibility: One of the biggest downsides to running with a club is that the club probably meets on a schedule. Our club meets Monday, Tuesday, and Thursday at 6 pm, and Saturdays at 8 am (7 am in the summer). This doesn’t really work if you need to get your run in before work.  It doesn’t make sense sometimes you get out of work early and you don’t want to wait around until 6 pm. Or maybe you want to run in a different location, or on trails. Most likely your club won’t always fit with your personal schedule.

2. Too much competition can hurt you.  It’s true that running with the club makes you push yourself harder than you would on your own. But…what if you’re pushing too hard? Are you running hard on what are supposed to be easy days, only because you don’t want to be at the back of the pack, or because you want to keep up with your friends? Are you doing more workouts than you should? Are you comparing yourself and your workouts to your peers and feeling pressure to do more, to add more mileage than you should, to ramp up when you shouldn’t? There is a down side to constantly running with a club, and it often involves injury, burnout, or worse.

3. Running at the wrong pace. It’s easy to get caught up in the excitement of the run club, and you might run at the wrong pace for you. It’s also easy to run TOO slow.  Maybe you are running with a slower group because you always have, and you haven’t had the push to move to a faster pace group. Too slow or too fast- this is a risk of running with a run club.

4. Ex-lovers… The downside of #6 from the reasons to join a club…Not all of those run club relationships last forever. For every marriage or lasting relationship that has come out of the club, there are another two that didn’t turn out so sunny.

And then what happens? Do you have to share custody of the club? Alternate nights and weekends?

I guess it’s just like the end of any relationship, where friends of you and the significant other may no longer be friends of each of you individually. Hopefully you can both exist harmoniously in each other’s presence, but this can definitely be a challenge and a downside of running with a club.

5. No Solitude.  One of the things that a lot of runners love about running is being alone with your thoughts. My husband is a bit of an introvert and he really values running alone (which is funny since he rarely does!) Personally, I need a bit of a mix, as I do really enjoy running on my own sometimes as well as with a group. Running with a club means you probably don’t have a lot of solo runs. I mean, that’s kind of the point, but if you’re looking for solitude in your runs, a running club might not be for you.

6. Running with a group is gross. Snot rockets, emergency bathroom stops, salt-encrusted faces, gas, blisters, SWEAT- lots of sweat.

Running can be gross. You might be queasy when it comes to these things when they are coming from your own body. It’s much worse to be exposed to them when they are coming from someone else. When running with a club you may be running pretty close to these things coming from other people....

As Jimmy Fallon says- Ew.

If the thought of running side by side with a run buddy whose sweaty pony tail is sprinkling on you like a May shower totally grosses you out…well, maybe a run club is not for you. (and sorry to those that have run by me and my sweaty ponytail…)

If you were more convinced by the first list than the second list, then of course, I recommend trying out the Calhoun Beach Running Club. Find more information on our website HERE.

But watch out for the girl with the sweaty ponytail...Ew.

Right Fit Giveaway- Two BIC Band Minnies for YOU!

Great news! I ordered 25 more Calhoun Beach Running Club BIC bands for my running club. Sandy at BIC bands kept the custom material on hand so that I could order more as I needed them. Since she already had the material, I placed my order just over a week ago and they arrived on Friday. So fast- amazing service!

Send me a message if you want to buy one, runners!

BIC Bands is a great company- here is a little bit of background information from owner/founder Sandy from their website:

"These amazing headbands started all as a fundraiser for my run with Team In Training. I was looking for a way to raise the necessary funds to run my first half marathon. I had started to make some handy dandy headband that didn't slip because I was cheap and crafty~ friends said they'd buy them, so I decided to try my hand at making and selling them. My small little venture began and I started sewing. I donated the profits to The Leukemia and Lymphoma Society....Because B.I.C. Bands were been such a hit after my race, I decided to keep making and selling the bands, and keep giving back to those in need!

From the beginning days of making B.I.C. Bands for my run with Team In Training, giving back has been at the heart of the business. Each month we donate from the sale of every band to a different charity. Check out the facebook page to see who we're helping this month!

These bands don't slip- SERIOUSLY!!! The magic lining of these little guys stick to your hair. And as an added bonus~ they're soft and stretchy, working hard to not give you a headache

YES! B.I.C. Bands are washable. It's recommended that you hand wash it. Or, you can wear it straight into the shower after your workout! Rinse it out and hang it up to dry!

Go like BIC Bands on facebook: facebook.com/bicbands 

I have BIC Bands in my own collection in all different sizes- thick, thin, skinny, and minnie; I'm wearing a minnie in the below picture.

The "minnies" are my new favorite BIC bands. I only have a couple, but I am reaching for the minnies more frequently than the others when heading out for a run (and if you read my Race Gear post, you know that I can't run without a BIC Band!) I'm grabbing the minnies for no particular reason- they all work the same, but I am especially liking the look of the minnies lately!

And I hope you are liking them too, as Sandy from BIC Bands was nice enough to give me two extra minnies to give away to one of you!

One is a sparkly minnie in light blue and the other is a striped pink/black/green one.

So how do you win? Comment here on the blog and tell me two things:

1) Tell me about another blog that you read (it doesn't have to be fitness related, but I'd love hear about those of course!)

2) Tell me where will you wear your new minnie BIC Bands if you win- a run? a barre class? a walk with the pup?

The winner will be chosen by random drawing a week from today. Post away!

Weekly Recap: Running, Outdoor Yoga, and an Upcoming Giveaway.

Welcome to Sunday and another weekly recap of what's happening at the Right Fits in Fitness and Fitness Fashion!

Let's start with fitness this past week...

Monday: 60 minute barre class in the morning at The Barre and then 7 miles easy with Matilda in the evening. During our run, we ran past an accordion player on Lake Calhoun and Tilda freaked out. She froze in her tracks and wouldn't move past the guy, even when he stopped playing the accordion. Eventually, I had to pick her up and carry her past...what a wimp!

Tuesday: 9.5 miles at the track. Our run club met at a local high school track. We did 2 miles to warm up and then our workout was a ladder: 800, 1200, 1600, 1600, 1200, 800 (i.e. 2 laps, 3 laps, 4 laps). After each one, we did a lap easy.  I took the time for this workout to look up my goal paces on the McMillan calculator and then calculated what that would be per lap. Having the lap time really helped me stay with my goal paces. I would call this workout a success! I hit all the goal times for it, and felt good. We did about a one mile cool down at the end for about 9.5 miles (Dustin said he ended up with 10 miles, but I think he did a longer cool down) Not too shabby for a Tuesday night. I really liked running this workout on the track versus between "the bridges" where we often do the speed workouts. It made it go by really quickly!

Wednesday: I met up with a friend for an easy 4 mile run and then we took Meggan's outdoor yoga class at Lake of the Isles. On our run, we saw this HUGE snapping turtle along the Isles/Calhoun connector. People were warning us to stay away as it would bite, but my thought was- sure, I might be slow, but hopefully I can outrun a turtle right??

The yoga class was the last one of the summer...so sad. It was a lovely class, though the mosquitoes were terrible! Next time, I will bring loads of bug spray, long sleeves, and maybe my own citronella candle.

Thursday: 8 miles in the morning with a few friends. I had a "variety speed' workout, which was 6-5-4-3-2-1. For this workout, we did a 2 mile warmup, and then 6 miles at 6 mile race pace with 3 minutes slow, then 5 minutes at 5 mile race pace with 2.5 miles slow, then 4 minutes at 4 mile race pace, etc, etc, all the way down to 1 minute at 1 mile pace.  It was an easier workout than Tuesday's track workout. But that was a good thing, as my legs were pretty tired. By the way, we ran up on a mama raccoon and her babies during this run- quite the week of wildlife in Minneapolis! After work, I did a 1 hour strength conditioning class at Balance Fitness.

Friday: Complete rest. Much needed.

Saturday: 18 mile long run with the Calhoun Beach Running Club

Sunday: easy 4 mile run with Dustin and Matilda

Summary: It was a big running week and the first time I hit 50 miles for this training season. I still managed to take one full rest day and I squeezed in a 1 yoga class, 1 barre, and 1 strength session.

What's happening in Fitness Fashion?
I have a fun fitness fashion related GIVEAWAY happening tomorrow on the blog so please stay tuned...let me just tell you that it involves BIC Bands. Check back tomorrow!

Weekly Recap: Luminous Yoga and Another Successful Capitol Run!

Another week has passed us by and fall has definitely arrived in Minneapolis. I am not quite ready to pull out my fall jacket. I'm going to resist as long as I can! The cooler temps have made running a bit more pleasurable though.

Speaking of running, here is how last week turned out in Fitness:

Monday: 10 miles with 7 hill repeats in the middle. I did this workout with the Calhoun Beach Running Club the day after the City of Lakes Half Marathon. My legs were definitely still tired from the race the day before but I have recently read a lot of articles about the benefit of training on tired legs, so maybe this wasn't such a bad idea after all. I muscled through it, but took Tuesday off from running to recover.

Tuesday: No running. Took a 60-minute outdoor vinyasa class with Luminous Yoga at Lake Calhoun with my friend Vicki. It was lovely.

Wednesday: 5.5 miles with Matilda. It was windy, rainy, and surprisingly cold. I thought Tilda and I would do two lakes, but she didn't seem to be enjoying herself so I cut it short. In the evening, we had our last strength conditioning for runners class at the Calhoun Beach Club. Overall, I really enjoyed this class and I hope that it made me stronger! We'll see at the OBX marathon...

Thursday: 8.5 miles with my friend Meggan. She had mile repeats on her schedule, so we met in the morning to do the warmup together and then did our separate workouts. I had three 10-minute tempo intervals. I feel like I struggle to hit the same paces in the morning that I can easily hit after work, so I'm thinking I need to save the workouts for the evenings and only do easy runs in the early hours. What do you think? Is it easier for you to run hard in the morning or after work?

Friday: 45 minute "mini-barre" class at The Barre in Edina. This was a condensed version of their 60 minute class. I prefer the 60 minute class because you do a lot more arm work. The 45 minute class still does plenty of core/planks, quads and glute work, but I would rather get take the full 60 minutes of "lift, tone, burn!"

Saturday: 18 mile long run with the Calhoun Beach Running Club. Yesterday was the big "capitol run" for our club, where everyone runs from the club to the capitol along the Twin Cities Marathon course.

It is a great opportunity for people to get familiar with the TCM course, including the hills coming up from the river and the rolling hills on Summit Avenue. It was too early in my marathon training to do 22 miles, so we hopped in 4 miles into the route to join for the last 18 miles. It's a really fun morning run. I think we had 45-50 people participating! I have posted about this training run many times in the past (HERE, HERE, HERE).

For the past several summer capitol runs, I have had to run a modified route because my marathon is not the same day as the Twin Cities Marathon. The same was true this summer. I still enjoyed 18 miles of the route. I felt great.

We kept our average pace under 9's (I think around 8:50's).  I took two Hammer Gels and there were three organized support stops manned by volunteers from our club that had Powerade, water, and other snacks for us along the way.

Sunday:
Today, Dustin, Matilda, and I slept in and eventually went for an easy 5.5 mile run.

FYI, I found my response from Mr. Little Guy in the elf tree! I'll be posting about it Wednesday in my summer bucket list recap.

It was such a gorgeous day that we decided we needed to get more fresh air. Its weird- as a runner, I often don't "count" the time that I'm running as time outside...I always feel get a little FOMO (<- fear of missing out!) if I'm only outside when running and I want to do more and more on a beautiful day. I know that I'm getting plenty of fresh air when running, but for some reason, it doesn't always feel like it counts.

Anyways, after tooling around on our bikes for awhile, we made a pit stop at the Fulton brewery for a quick bite at the Tollfeson's Family Grill food truck.

Total: 5 days of running, 1 yoga class, 1 barre, 1 easy bike ride, and 1 strength day. I felt like this week was pretty well balanced!

Here's what is new in Fitness Fashion!
My running shoe of choice, the Brooks Ravennas just came out with a new ombre color scheme!

I LOVE it and ordered a pair right away. I won't need them right away, as I am already running in a new pair of Ravennas right now-

...but I do like to have another pair on hand so that I am always prepared. So I purchased this new pair in the awesome ombre hue and they will be next in line after my neon pair hits 500 miles...

Yes, I do diligently track the miles in my shoes. I figure it's the least I can do to prevent injury. In fact, after a longer run last week, my shins were hurting. I checked my mileage and realized my last pair had 570 miles on them. It was definitely time to recycle that pair and move on to my backup pair!

That's all from the Right Fits this week. I hope you had a great week- do anything fun in fitness or try anything new in fitness fashion?

Please sign up HERE for the next webinar with Minneapolis Running. We'll be talking Tips for Gear for First Time Marathoners. Would love to have you there!

Fit Tip Friday : Yoga Poses for Runners

I have a guest post for this week's installment of Fit Tip Friday! My friend/yoga instructor Meggan graciously agreed to share with you this post about Yoga for Runners! Thanks Meggan!

Happy National Yoga Month! I bet if you’re reading this, you’re probably a runner and maybe dabble in yoga or just don’t do yoga at all. BUT you know you should incorporate more yoga into your training but just don’t have time or don’t know what to do. Or you probably think, “I’m not flexible to do yoga or I’m not good at yoga.” So stop right there; let’s first  break down some myths of who can and cannot do yoga. 

Everyone can do yoga! I bet you thought, “I can’t run 20 minutes!” when you began to run. Now you’re running 5ks to 10ks to halfs or full marathons like that thought never entered your mind. Why not apply that same frame of mind to yoga? We all start somewhere whether that’s putting on shoes, cotton sweatpants and stepping out to jog one foot in front of the other. With yoga, it’s the same thing. You put on some comfortable clothes, go to a class or watch a video or listen to a podcast. You try it out, get a little curious and try some more. Now you’re going once, twice or even thrice a week! Maybe not thrice, but just giving it a shot once a week during your training is a great big step, even if for just 10 minutes. 

Runners, we’re a type-A bunch, aren’t we? Easily frustrated when we perceive we’re not “good” at something, think why do something if we’re terrible at it, and in yoga, not flexible to do it. Well what a bum way to go through life and not do something because you PERCEIVE you’re “bad” at something. I’m not the world’s best/fastest runner. I’m downright old and slow in my run group. BUT I have had great fun in becoming a runner, meeting wonderful friends and traveling to all sorts of places to run marathons or explore trails. The best thing about being type-A, you’re only going to want to learn more about yoga! And you'll benefit from the yin to the type -A yang through focusing on breath and mindfulness in action. 

Yoga has been around for ages, created for everyone. It doesn’t matter if you can reach your toes or not. There’s no judgment in yoga of what you can do or what thoughts enter in and out of your mind. Everyone, in a class, is bent, twisted and too focused on themselves to stare and judge you as you settle into a pose. As the phrase goes, “It’s not yoga perfect, it’s yoga practice.” Every race isn’t perfect either; it’s always practice for the next one even if you achieve your goal. That’s the beauty of being human, we’re always learning. 

Last spring I listed some yoga poses for after you finish running. They are listed below along with a few more. Of course, you know your body. The great benefit of the physical (asana) practice of yoga is that it helps build body awareness. If you feel any sort of pain or funny aches, back off the posture or stop doing it. 

1. Breath. All yoga begins with breath. I can’t tell you how much I focus on breathing in a race whether to occupy my mind or breathe through  a side stitch or keep in more useful positive thoughts. Anyways, sit up, kneel or lie on your back. Breathe in through your nose, filling up with air in all directions, through your rib cage, shoulders, belly, back. Exhale through your nose, letting your belly contract, rib cage knit together. Maybe put your hands on your stomach and watch your hands move apart as you fill up with air and come together as you contract. Breath is life. If you’re not breathing, you’ll probably stop running mid-race. Why not practice the mindfulness and calmness that cultivating a steady breath can bring?

2. Ragdoll pose. Step your feet hip-width distance apart. Roll on down over your legs. Belly can rest on your thighs. Keep a little bend in your knees. Shift forward in your feet as if your hips are almost over your ankles. You can rest your hands on the ground. Or you can interlace your arms. Feel your low back open and hamstrings begin to lengthen.

3. Downward facing dog. From a table top position, hands are shoulder width distance. Knees and feet are hip width distance apart. Tuck your toes under, lift hips high as heels reach low (no, heels don’t need to touch the ground). Put a slight bend in your knees. Reach your chest towards your thighs and relax your neck and head. Focus on your spine feeling long. Inhale hips high, exhale heels reach low. Peddle out your feet if you’d like. Breathe in and out through your nose. This stretches your calves, hamstrings, hands and arches. It even helps you relax.

4. Plank pose. From your downward facing dog, you can shift forward onto your hands, lower hips to neutral. Think reaching your chest forward so shoulders are over wrists. Now you’re like a board, a plank! You can always take forearm plank and stack shoulders over elbows. Or you can always step feet back from a table top position. Strengthen your core and glutes with planks as runners are known for weak butts, a root of some common runner aches or injuries. Planks can be done from the knees and on your side.

5. Standing Half Moon pose. Stand tall on your feet, legs together. Reach your arms up, interlace your fingers with your index fingers pointing up. Firm through your feet as you inhale, point and stretch straight up. Then exhale as you reach up and over to the side (as if you’re going over a big beach ball). Feel as if you’re between two panes of glass. Biceps by ears. If you feel your shoulder on top roll forward, gently roll it back. Feel side body stretch and and open chest. This feels great after all the hunching forward that happens when running or at a desk job. This pose expands your chest and shoulders, strengthens ankles and increases hip mobility. Do not do this if you have hip or back pain.

6. Supine Pigeon pose.  Lie on your back, knees bent. Stack right ankle over your left knee. Interlace fingers behind your left hamstring and pull knee towards your shoulder as you press your right knee forward. Keep both feet flexed to enhance the pose and stretch feeling. Switch ankles. This will open and relax your hips. Oh yeah!

7. Bridge pose. Lie on your back knees bent, hip width distance apart. Feel as if your finger tips can barely brush your heels. Press arms down, palms face down along the sides of your body. Press into your soles as you begin to tuck your pelvis and lift your hips and spine off the ground. Chest reaches towards your chin. Press firmly into your feet and arms/palms. This strengthens your back and glutes opens up your hip flexors and improves digestion.

8. Legs up the wall/Waterfall pose. Lie on your back and bring your legs up as if you’re in a “L-shape”. Feel free to scoot up to some wall space and put your legs right up against the wall for extra support. I seriously recommend this posture for after your long runs and that you stay in this one for five minutes. Close your eyes and breathe and relax. This is a gentle stretch that relieves the feeling of heavy legs. It also aids in regulating blood pressure.

9. Reclined Bound Angle pose. For a lay person, think butterfly position on your back. Lie on your back, soles of feet together, and knees open like a book. If you have knee issues, feel free to stack pillows under your knees to support them.If you feel any knee quirks or pain, stretch your legs out long and just lie on your back. This stretches the inner thighs and groin area and relieves anxiety.

I hope these poses help you as you continue to train or as you begin running. 

While you can read a bunch of articles on the internet on the physical benefits of yoga for runners, I can only tell you how my experience with yoga has helped me as a runner. Beyond the postures that aid in balancing out the pounding effects running has on my body, the emotional benefits of a physical practice help a lot too. By concentrating on my breath with movement, my mind peels away distraction to allow better introspection. I tend to have more patience with others and myself. I tend to feel more focused in the present moment of a race. I can adapt or shift my mindset without dwelling. I’m better tuned into my body and how it feels (and knowing when to seek professional advice for strange aches). As my body leaned out and became stronger, I felt that physical balance translate into a stronger spirit that I can take off the mat into races and other arenas of life. It’s not always easy, but neither is running, so all you can do is try and breathe.  

Meggan is a yoga instructor at the Calhoun Beach Club and is behind Outdoor Yoga at Lake of the Isles. She is going on her 10th marathon this fall despite thinking she’d only just do one. She is happy to answer any questions, or work with you, your run group or your friends. Feel free to contact Meggan at TheYogaGarage@gmail.com or find her on Facebook or Twitter.