Yoga will make you a better runner.
Millions of runners practice yoga daily because it cuts injuries and leads to more fluid, enjoyable running. In The Runner's Guide to Yoga , Sage RountreeAmerica's leading expert on yoga for athletesshows you the poses and practices for stronger, healthier running.
Filled with color photographs, clear instruction, and easy-to-follow routines, The Runner's Guide to Yoga offers simple ways to make yoga a part of your everyday training, even if you have never set foot in a yoga studio. This practical guide highlights the routines that ease tightness in the hamstrings and hips, strengthen the core, build strength and flexibility throughout your body, and speed recovery from minor injuries.
Rountree highlights over 100 key poses modeled by real runners and includes focused routines as well as key pre- and post-race yoga sequences. The Runner's Guide to Yoga will complement your running every day, all season long.
Discover how yoga can improve your running with
- Dynamic warm-ups and cooldowns for your workouts
- Poses that target typical trouble spots, such as hips, calves, and hamstrings
- Self-tests to determine areas of weakness or imbalance
- Breath and meditation exercises to sharpen mental focus
About the Author
Sage Rountree is a Yoga Alliance Experienced Registered Yoga Teacher and holds coaching certifications from the Road Runner's Club of America and USA Triathlon. Rountree is a faculty member of the Kripalu Center for Yoga and Health and is co-owner of Carrboro Yoga Company. Her popular yoga classes draw all levels of athletes from fitness walkers to Ironman® triathletes and Olympians.
An accomplished age-group triathlete and runner, she has been a member of the Power Bar Team Elite since 2008. She is a regular contributor to Runner's World , Yoga Journal , Triathlete , USA Triathlon , and Competitor magazines. Rountree is author of The Athlete's Guide to Yoga , The Athlete's Pocket Guide to Yoga , and The Athlete's Guide to Recovery. For more information, please visit sagerountree.com.
Table of Contents
Part I. Overview: How Yoga Helps Runners
Chapter 1. Strength and Flexibility
Chapter 2. Balance
Chapter 3. Focus
Part II. Poses for Strength and Flexibility
Chapter 4. Hips and Thighs
Chapter 5. Core
Chapter 6. Lower Legs
Chapter 7. Upper Body
Part III. Finding the Right Balance
Chapter 8. Preventing and Correcting Overuse Injury
Chapter 9. Preventing Acute Injury
Chapter 10. Balancing Work and Rest
Chapter 11. Balancing Studio Yoga with Home Practice
Part IV. Exercises for Focus
Chapter 12. Yoga's Eight-Limbed Approach
Chapter 13. Breath Exercises
Chapter 14. Meditation Exercises
Part V. Putting It Together
Chapter 15. Routines for Dynamic Warm-up Before a Run
Chapter 16. Routines for Practice During a Run
Chapter 17. Routines Following an Easy Run
Chapter 18. Routines Following a Hard Run or Race
About the Models
About the Author
What People are Saying About This
"Endurance athletes generally have poor flexibility, core strength, balance, and posture. Improving these can really change performance for the better. The Athlete’s Guide to Yoga is a great resource to get you on the path to better training and racing." —Joe Friel, founder of Joe Friel's Ultrafit and author of The Triathlete's Training Bible, The Cyclist's Training Bible, and The Mountain Biker's Training Bible
"After running and racing for nearly thirty years, competing through five Olympic trials and the 1996 Olympics, and traveling the world on U.S. track, road, and cross-country teams, I thought I knew all the tricks for success and longevity in distance running. Yoga helped me set a world age-group record in the indoor mile and an outdoor American record in the 1500m at age 45. Yoga should have been—and will be from here on out—added to the mix of ingredients for success for any serious endurance athlete. Incorporate the practice of yoga into your weekly training regimen, and it will make a difference in your life as an endurance athlete. I highly recommend The Athlete’s Guide to Yoga to all athletes who want to train smarter and race faster." —from the foreword by long-distance runner Joan Nesbit Mabe
"Whether you're a yogini or you've never heard of downward-facing dog, you'll come away with something useful from The Athlete's Guide to Yoga." —Women's Adventure Magazine
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