Barefoot Runner's Yoga

~ By Vincent Gerbino

All runners can benefit from practicing Yoga; these articles are written with minimalist runners in mind-specifically, those who run barefoot. Runners who are considering ditching their shoes will find Yoga can help with the transition and with keeping conditioned after making the change. Those who already have will find Yoga’s benefits are just as significant as they ply the course sans shoes. So why not adopt an exercise that lets you be barefoot off the course as well as on it? No matter what your skill level in Yoga or running, these short sets will be a convenient compliment to established routines and new programs alike.

This is part I of a four-part series of articles about Yoga for runners. In all four articles of the series, we’ll focus on the same four goals:

• Stretching to prevent injury
• Lengthening muscles for more complete, effective muscle building
• Building strength for barefoot running
• Creating good running mobility that respects the body’s natural construction

Stretching to prevent injury is a principle that’s applicable to  any sport, but even more important for the minimalist runner.  When you run, you are lengthening and contracting your muscles. Contracting the muscles ultimately leads to making them shorter. If they become too short, they can get torn when they are lengthened during exercise, no matter how strong they are.      

Lengthening the muscles means using stretches to keep them longer when they are relaxed as well as when they are in, which not only reduces injury risk but also makes a bigger area of muscle that can be built and developed. Rather than confining muscle build up to a bulge in one small area, the entire, lengthened muscle can be developed. A larger area of muscle means more ability to absorb impact during exercise, which protects joints, tendons and ligaments, as well as more muscle area in which we can build strength.

Increasing strength is something specifically needed for barefoot running. Running barefoot or in minimalist shoes involves muscles that are hardly used when wearing regular running shoes. More motion in the feet and legs with minimalist running calls for more counter tension to be provided by the muscles as they spring back with each stride, even if there is no change in stride length after the shoes are off.  

And once the barefoot runner moves past the beginner stage, s/he starts to use those previously dormant muscles far more intensely. So we need to be aware of how those muscles move, and build those muscles thoughtfully, with respect to our own body’s unique construction and natural range of motion. When we take this approach we’ll become aware of our bodily limitations and also of our evident potential for success that our bodies were naturally built for, and that’s our fourth goal.

So let’s look at three basic Yoga postures (also know as “asanas”) which will help us meet our goals. 

• Sitting Forward Bend
• King Pigeon Pose
•  Warrior Stance

NOTE: For comfort and safety Yoga should be practiced on a stable, level surface that is not slippery. When indoors, a Yoga mat is recommended. As always, consult a medical professional before beginning any exercise program. 

The first is a sitting forward bend (Pascimottanasana). You probably do this one already as part of your pre-run stretches, but let’s look at it from a Yogic perspective. Sit with your legs together and outstretched, with your torso perpendicular to the ground. Your legs should be straight, but keep your knee joints very soft and never locked. Each time you inhale, bend your body forward a little bit. Let your stomach be relaxed and keep your spine as straight as possible. We’re not trying to aim our heads over our knees. Rather, we are trying to bring our relaxed stomachs over the tops of our thighs. This exercise will give an intense stretch of the hamstrings, so be gentle, listen to your body, and don’t push too far if you feel pain. Work to edge of limitation slowly and steadily, being very aware of how you feel. Work into your fullest expression of the posture and hold for three relaxed breaths. 

Our second posture is the King Pigeon (Eka Pada Rajakapotasana). It will help strengthen and lengthen your thighs so they can be the shock absorber you’ll need as barefoot running increases leg motion. Kneel on the floor; then extend the right leg backward. Sit on your left foot, or if mobility permits, sit on your left buttock and the outside of the left thigh. Right thigh should be relaxed so that it stretches between the hip socket and the knee. Knee faces the floor; so does the top of the right foot. Avoid strain. Pay special attention to right thigh, sacral area and left hip socket. Be aware of your mobility range and respect your limitations to prevent strain. When you reach your fullest expression of the pose, hold for three relaxed breaths. Repeat on other side. Work up to where you can spend 30 seconds in the pose on each side.

We’ll stand for our third pose, the Warrior stance (Virabhdrasana). This posture builds strength to the muscles in the ankle, an essential foundation for barefoot running. It also builds leg strength and provides stability to the knees. Stand with your feet approximately three feet apart. Rotate the right foot outward 90 degrees. Rotate left foot inward about 30 degrees. Rotate torso the face the direction that the right foot is pointing to. Be conscious of your breath and slow your breathing so that it feels relaxed. Using you pelvic muscles for support, let your inner thighs begin to stretch gently. Gentle bend the right knee and allow your right shin to be perpendicular to the floor in all directions. Be sure to keep your knee joint “stacked” directly above your ankle joint to prevent ligament strain in the knee. Let your back relax and your front torso stretch slightly. Keep weight distributed evenly on back and front foot and avoid strain. Pose should be comfortable. When you reach your fullest expression of the pose, hold for three relaxed breath, and then come out of the position by straightening the right knee and returning to initial stance. Rest and repeat on other side. Work up to where you can spend 20 seconds in the pose on each side.

 Integrate this routine into your regular stretching routine for best results.