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From Fellrnr.com, Running tips
Yoga
,Created page with "{{DISPLAYTITLE:Yoga for Runners}} Yoga is great for relaxation and balance. There are many potential befits from Yoga for runners, and it's..."
{{DISPLAYTITLE:Yoga for Runners}} [[File:Yoga.jpg|right|thumb|500px|Yoga is great for relaxation and balance.]]
There are many potential befits from Yoga for runners, and it's a relatively safe form of exercise. The most common form of Yoga practiced in the west is Hatha Yoga which includes stretching exercises and physical postures (Asanas), breath control (Pranayama) and concentration and thinking techniques (Meditation) intended to promote physical, mental, emotional and spiritual health<ref name="Manchanda-2014"/>.
* '''Relaxation'''. The ability to relax and reduce stress is important for your long term health. For runners, the risk of [[Overtraining]] is related to the lack of recovery and respite from stress, not excessive training loads. There is some evidence that [[Overtraining Syndrome]] is actually a natural defensive measure to try to reduce stress. The use of Yoga to relax makes it a useful form of cross-training on recovery days.
* '''Balance'''. Yoga can improve balance, which in turn can reduce the risk of ankle injury. I suspect it might improve [[Running Form]] and [[Running Economy]], but I've found nothing to support that idea<ref name="Stanton-2004"/>. There is some evidence that balance improves sprint running<ref name="Yaggie-2006"/><ref name="Cressey-2007"/>, and even college varsity track runners have scope for improving their balance<ref name="Schmit-2005"/>. Improved balance may also help prevent injuries through falls in everyday life, as well as making you a little more graceful.
* '''Concentration'''. Learning to concentrate and focus attention can help you to deal with stress and to prepare for races.
* '''Self-awareness'''. Becoming aware of where your body is in space can improve posture when running and at other times. It can also help you become aware of your [[Running Form]].
* '''Strength'''. Building strength in the non-running muscles can help prevent you becoming overly specialized. Runners can become injured more easily than they expect when performing a non-running activity because they lack generalized strength.
* '''Range of Motion'''. Scientific research into [[Stretching]] indicates a Goldilocks zone for flexibility; too little flexibility and you can become injured, but too much flexibility reduces your [[Running Economy]]. A good Yoga program will help maintain a good Range of Motion across the entire body, without creating excessive flexibility.
=Yoga Safety=
When compared with pharmacological interventions for serious conditions such as Type 2 Diabetes or cardiovascular disease is often considered safe<ref name="Manchanda-2014"/><ref name="InnesVincent2007"/>. However, like any physical activity there remains a risk of injury from performing Yoga, something that has been received popular attention<ref name="cole"/><ref name="broad"/>. My interpretation of the current research (summarized below) is that Yoga is not risk-free, but that's true of most forms of exercise. Continuing to perform any exercise past the point of pain creates a high risk of injury and that applies to Yoga. If you have Glaucoma (or a family history of it) then get medical advice before performing any inversion poses such as shoulder stand, or downward dog. Beginners should avoid advanced poses, and don't do Yoga while intoxicated, both of which should be obvious.
* The primary injuries are likely to be muscular injuries, most commonly the hamstring, knee, and low back<ref name="Mikkonen-2008"/>.
* A survey of 110 practitioners of Ashtanga Vinyasa Yoga (sometimes called "Power Yoga"<ref name="Yoga Styles"/>) found that 62% had one or more musculoskeletal injuries lasting a month or more <ref name="Mikkonen-2008"/>.
* A survey in Australia of 3,892 Yoga practitioners found that 2.4% had sustained a Yoga related injury<ref name="PenmanStevens2012"/>.
* A review of the 2007 National Health Interview Survey by the CDC found that of the 2230 adults that had ever tried Yoga, only 13 (~1%) had discontinued due to a Yoga Injury, and only 4 sought medical attention <ref name="Holton-2014"/>.
* A review of 76 case reports of Yoga related injuries found 27 were musculoskeletal, 14 were the nervous system, and 9 (11.8%) the eyes<ref name="Cramer-2013"/>. Case reports are details of a specific patient and a novel or unusual situation, so they are not a general overview of the risks or injuries, but they can provide some insight. The review concluded that beginners should avoid headstand, lotus position and forceful breathing due to their risk. It also recommended avoiding practicing Yoga in combination with alcohol or recreational drugs, and to be cautions if you have existing medical conditions, especially glaucoma.
=Yoga and Health=
While there is a great deal of research into Yoga, much of it is of poor quality<ref name="Ospina-2007"/><ref name="Manchanda-2014"/><ref name="Hagins-2013"/><ref name="GonzalezWang2013"/><ref name="InnesBourguignon2005"/><ref name="InnesVincent2007"/><ref name="Li-2012"/><ref name="Posadzki-2011"/> and it generally does not look at long term effects<ref name="Yang2007"/>. However, I believe that there is a preponderance of evidence that Yoga has a number of health benefits.
* There have been few studies on Yoga and all-cause mortality. One study of 22,598 adults found there was a 63% reduced risk of premature all-cause mortality, but when adjusted for age differences the risk reduction shrank and became non-significant<ref name="Loprinzi2015"/>. I would like to see more studies in this area, but it will be hard to know if any reduction in mortality is directly due to Yoga practice or simply a result of those performing Yoga being more likely to look after other aspects of their health.
* Yoga may reduce stress<ref name="West-2004"/><ref name="Michalsen-2005"/><ref name="YadavMagan2012"/>, including Posttraumatic Stress (PTSD)<ref name="JindaniTurner2015"/><ref name="Banerjee-2007"/><ref name="Carlson-2004"/><ref name="Satyapriya-2009"/><ref name="Girodo1974"/><ref name="Smith-2007"/><ref name="Chattha-2008"/>. The reduction may be similar to other interventions such as African dance<ref name="West-2004"/> or Cognitive Behavioral Therapy<ref name="Granath-2006"/>, but might be better than simple physical exercises<ref name="Chattha-2008"/>.
* Yoga may help with blood glucose control (reduced hyperglycemia)<ref name="Khatri-2007"/><ref name="SinghKyizom2008"/><ref name="JainUppal1993"/><ref name="Chimkode2015"/><ref name="SubramaniyanSubramaniyan2012"/><ref name="Malhotra-2005"/><ref name="McDermottRao2014"/>. There are limited comparisons between Yoga and aerobic exercise, but one study found Yoga might be better than brisk walking<ref name="SubramaniyanSubramaniyan2012"/> and another found they were similar<ref name="McDermottRao2014"/>. There are some studies that support the use of Yoga as a safe and cost effective intervention for Type 2 Diabetes<ref name="InnesVincent2007"/>. (Improved blood glucose control may also help with body weight reduction.)
* Yoga improves balance<ref name="Schmidvan Puymbroeck2010"/><ref name="Tüzün-2010"/><ref name="Bosch-2009"/>, which can reduce the risk of ankle injury<ref name="Tropp-1984"/><ref name="Watson-1999"/><ref name="Hrysomallis-2007"/><ref name="McGuine-2000"/><ref name="Willems-2005"/>. Yoga can also reduce the fear of falling in the elderly<ref name="Schmidvan Puymbroeck2010"/>.
* Yoga might help reduce markers of inflammation<ref name="PullenNagamia2008"/><ref name="YadavMagan2012"/>. This evidence is rather more limited, and I wonder if it could be a consequence of reduced stress levels.
* Yoga may be able to reduce blood pressure<ref name="Patel-1975"/><ref name="Subramanian-2011"/><ref name="Sundar-1984"/><ref name="Murugesan-2000"/><ref name="DhamejaSingh2013"/><ref name="McCaffrey-2005"/>, probably by 3-4 mmHg<ref name="Hagins-2013"/>, which is similar to the reduction seen with diet or exercise<ref name="Subramanian-2011"/>. It's not clear to me if this reduction is due to the exercise effects or the stress reduction. Either way, it's a good thing for most people.
* While the supporting research is limited, Yoga appears to be cost effective as a primary and secondary prevention of cardiovascular disease and is generally free of side effects<ref name="Manchanda-2014"/><ref name="InnesBourguignon2005"/>. This conclusion seems reasonable to me, based on the improved blood glucose control, reduced blood pressure, reduced inflammation, and reduced stress levels.
=References=
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<ref name="Li-2012">AW. Li, CA. Goldsmith, The effects of yoga on anxiety and stress., Altern Med Rev, volume 17, issue 1, pages 21-35, Mar 2012, PMID [http://www.ncbi.nlm.nih.gov/pubmed/22502620 22502620]</ref>
<ref name="JindaniTurner2015">Farah Jindani, Nigel Turner, Sat Bir S. Khalsa, A Yoga Intervention for Posttraumatic Stress: A Preliminary Randomized Control Trial, Evidence-Based Complementary and Alternative Medicine, volume 2015, 2015, pages 1–8, ISSN [http://www.worldcat.org/issn/1741-427X 1741-427X], doi [http://dx.doi.org/10.1155/2015/351746 10.1155/2015/351746]</ref>
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<ref name="SinghKyizom2008">Savita Singh, Tenzin Kyizom, K. P. Singh, O. P. Tandon, S. V. Madhu, Influence of pranayamas and yoga-asanas on serum insulin, blood glucose and lipid profile in type 2 diabetes, Indian Journal of Clinical Biochemistry, volume 23, issue 4, 2008, pages 365–368, ISSN [http://www.worldcat.org/issn/0970-1915 0970-1915], doi [http://dx.doi.org/10.1007/s12291-008-0080-9 10.1007/s12291-008-0080-9]</ref>
<ref name="PullenNagamia2008">Paula R. Pullen, Sameer H. Nagamia, Puja K. Mehta, Walter R. Thompson, Dan Benardot, Ramadan Hammoud, Janice M. Parrott, Srikanth Sola, Bobby V. Khan, Effects of Yoga on Inflammation and Exercise Capacity in Patients With Chronic Heart Failure, Journal of Cardiac Failure, volume 14, issue 5, 2008, pages 407–413, ISSN [http://www.worldcat.org/issn/10719164 10719164], doi [http://dx.doi.org/10.1016/j.cardfail.2007.12.007 10.1016/j.cardfail.2007.12.007]</ref>
<ref name="InnesVincent2007">Kim E. Innes, Heather K. Vincent, The Influence of Yoga-Based Programs on Risk Profiles in Adults with Type 2 Diabetes Mellitus: A Systematic Review, Evidence-Based Complementary and Alternative Medicine, volume 4, issue 4, 2007, pages 469–486, ISSN [http://www.worldcat.org/issn/1741-427X 1741-427X], doi [http://dx.doi.org/10.1093/ecam/nel103 10.1093/ecam/nel103]</ref>
<ref name="InnesBourguignon2005">K. E. Innes, C. Bourguignon, A. G. Taylor, Risk Indices Associated with the Insulin Resistance Syndrome, Cardiovascular Disease, and Possible Protection with Yoga: A Systematic Review, The Journal of the American Board of Family Medicine, volume 18, issue 6, 2005, pages 491–519, ISSN [http://www.worldcat.org/issn/1557-2625 1557-2625], doi [http://dx.doi.org/10.3122/jabfm.18.6.491 10.3122/jabfm.18.6.491]</ref>
<ref name="McCaffrey-2005">R. McCaffrey, P. Ruknui, U. Hatthakit, P. Kasetsomboon, The effects of yoga on hypertensive persons in Thailand., Holist Nurs Pract, volume 19, issue 4, pages 173-80, PMID [http://www.ncbi.nlm.nih.gov/pubmed/16006832 16006832]</ref>
<ref name="DhamejaSingh2013">Kanupriya Dhameja, Savita Singh, M. D. Mustafa, K. P. Singh, Basu Dev Banerjee, Mukul Agarwal, Rafat S. Ahmed, Therapeutic Effect of Yoga in Patients with Hypertension with Reference toGSTGene Polymorphism, The Journal of Alternative and Complementary Medicine, volume 19, issue 3, 2013, pages 243–249, ISSN [http://www.worldcat.org/issn/1075-5535 1075-5535], doi [http://dx.doi.org/10.1089/acm.2011.0908 10.1089/acm.2011.0908]</ref>
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There are many potential befits from Yoga for runners, and it's a relatively safe form of exercise. The most common form of Yoga practiced in the west is Hatha Yoga which includes stretching exercises and physical postures (Asanas), breath control (Pranayama) and concentration and thinking techniques (Meditation) intended to promote physical, mental, emotional and spiritual health<ref name="Manchanda-2014"/>.
* '''Relaxation'''. The ability to relax and reduce stress is important for your long term health. For runners, the risk of [[Overtraining]] is related to the lack of recovery and respite from stress, not excessive training loads. There is some evidence that [[Overtraining Syndrome]] is actually a natural defensive measure to try to reduce stress. The use of Yoga to relax makes it a useful form of cross-training on recovery days.
* '''Balance'''. Yoga can improve balance, which in turn can reduce the risk of ankle injury. I suspect it might improve [[Running Form]] and [[Running Economy]], but I've found nothing to support that idea<ref name="Stanton-2004"/>. There is some evidence that balance improves sprint running<ref name="Yaggie-2006"/><ref name="Cressey-2007"/>, and even college varsity track runners have scope for improving their balance<ref name="Schmit-2005"/>. Improved balance may also help prevent injuries through falls in everyday life, as well as making you a little more graceful.
* '''Concentration'''. Learning to concentrate and focus attention can help you to deal with stress and to prepare for races.
* '''Self-awareness'''. Becoming aware of where your body is in space can improve posture when running and at other times. It can also help you become aware of your [[Running Form]].
* '''Strength'''. Building strength in the non-running muscles can help prevent you becoming overly specialized. Runners can become injured more easily than they expect when performing a non-running activity because they lack generalized strength.
* '''Range of Motion'''. Scientific research into [[Stretching]] indicates a Goldilocks zone for flexibility; too little flexibility and you can become injured, but too much flexibility reduces your [[Running Economy]]. A good Yoga program will help maintain a good Range of Motion across the entire body, without creating excessive flexibility.
=Yoga Safety=
When compared with pharmacological interventions for serious conditions such as Type 2 Diabetes or cardiovascular disease is often considered safe<ref name="Manchanda-2014"/><ref name="InnesVincent2007"/>. However, like any physical activity there remains a risk of injury from performing Yoga, something that has been received popular attention<ref name="cole"/><ref name="broad"/>. My interpretation of the current research (summarized below) is that Yoga is not risk-free, but that's true of most forms of exercise. Continuing to perform any exercise past the point of pain creates a high risk of injury and that applies to Yoga. If you have Glaucoma (or a family history of it) then get medical advice before performing any inversion poses such as shoulder stand, or downward dog. Beginners should avoid advanced poses, and don't do Yoga while intoxicated, both of which should be obvious.
* The primary injuries are likely to be muscular injuries, most commonly the hamstring, knee, and low back<ref name="Mikkonen-2008"/>.
* A survey of 110 practitioners of Ashtanga Vinyasa Yoga (sometimes called "Power Yoga"<ref name="Yoga Styles"/>) found that 62% had one or more musculoskeletal injuries lasting a month or more <ref name="Mikkonen-2008"/>.
* A survey in Australia of 3,892 Yoga practitioners found that 2.4% had sustained a Yoga related injury<ref name="PenmanStevens2012"/>.
* A review of the 2007 National Health Interview Survey by the CDC found that of the 2230 adults that had ever tried Yoga, only 13 (~1%) had discontinued due to a Yoga Injury, and only 4 sought medical attention <ref name="Holton-2014"/>.
* A review of 76 case reports of Yoga related injuries found 27 were musculoskeletal, 14 were the nervous system, and 9 (11.8%) the eyes<ref name="Cramer-2013"/>. Case reports are details of a specific patient and a novel or unusual situation, so they are not a general overview of the risks or injuries, but they can provide some insight. The review concluded that beginners should avoid headstand, lotus position and forceful breathing due to their risk. It also recommended avoiding practicing Yoga in combination with alcohol or recreational drugs, and to be cautions if you have existing medical conditions, especially glaucoma.
=Yoga and Health=
While there is a great deal of research into Yoga, much of it is of poor quality<ref name="Ospina-2007"/><ref name="Manchanda-2014"/><ref name="Hagins-2013"/><ref name="GonzalezWang2013"/><ref name="InnesBourguignon2005"/><ref name="InnesVincent2007"/><ref name="Li-2012"/><ref name="Posadzki-2011"/> and it generally does not look at long term effects<ref name="Yang2007"/>. However, I believe that there is a preponderance of evidence that Yoga has a number of health benefits.
* There have been few studies on Yoga and all-cause mortality. One study of 22,598 adults found there was a 63% reduced risk of premature all-cause mortality, but when adjusted for age differences the risk reduction shrank and became non-significant<ref name="Loprinzi2015"/>. I would like to see more studies in this area, but it will be hard to know if any reduction in mortality is directly due to Yoga practice or simply a result of those performing Yoga being more likely to look after other aspects of their health.
* Yoga may reduce stress<ref name="West-2004"/><ref name="Michalsen-2005"/><ref name="YadavMagan2012"/>, including Posttraumatic Stress (PTSD)<ref name="JindaniTurner2015"/><ref name="Banerjee-2007"/><ref name="Carlson-2004"/><ref name="Satyapriya-2009"/><ref name="Girodo1974"/><ref name="Smith-2007"/><ref name="Chattha-2008"/>. The reduction may be similar to other interventions such as African dance<ref name="West-2004"/> or Cognitive Behavioral Therapy<ref name="Granath-2006"/>, but might be better than simple physical exercises<ref name="Chattha-2008"/>.
* Yoga may help with blood glucose control (reduced hyperglycemia)<ref name="Khatri-2007"/><ref name="SinghKyizom2008"/><ref name="JainUppal1993"/><ref name="Chimkode2015"/><ref name="SubramaniyanSubramaniyan2012"/><ref name="Malhotra-2005"/><ref name="McDermottRao2014"/>. There are limited comparisons between Yoga and aerobic exercise, but one study found Yoga might be better than brisk walking<ref name="SubramaniyanSubramaniyan2012"/> and another found they were similar<ref name="McDermottRao2014"/>. There are some studies that support the use of Yoga as a safe and cost effective intervention for Type 2 Diabetes<ref name="InnesVincent2007"/>. (Improved blood glucose control may also help with body weight reduction.)
* Yoga improves balance<ref name="Schmidvan Puymbroeck2010"/><ref name="Tüzün-2010"/><ref name="Bosch-2009"/>, which can reduce the risk of ankle injury<ref name="Tropp-1984"/><ref name="Watson-1999"/><ref name="Hrysomallis-2007"/><ref name="McGuine-2000"/><ref name="Willems-2005"/>. Yoga can also reduce the fear of falling in the elderly<ref name="Schmidvan Puymbroeck2010"/>.
* Yoga might help reduce markers of inflammation<ref name="PullenNagamia2008"/><ref name="YadavMagan2012"/>. This evidence is rather more limited, and I wonder if it could be a consequence of reduced stress levels.
* Yoga may be able to reduce blood pressure<ref name="Patel-1975"/><ref name="Subramanian-2011"/><ref name="Sundar-1984"/><ref name="Murugesan-2000"/><ref name="DhamejaSingh2013"/><ref name="McCaffrey-2005"/>, probably by 3-4 mmHg<ref name="Hagins-2013"/>, which is similar to the reduction seen with diet or exercise<ref name="Subramanian-2011"/>. It's not clear to me if this reduction is due to the exercise effects or the stress reduction. Either way, it's a good thing for most people.
* While the supporting research is limited, Yoga appears to be cost effective as a primary and secondary prevention of cardiovascular disease and is generally free of side effects<ref name="Manchanda-2014"/><ref name="InnesBourguignon2005"/>. This conclusion seems reasonable to me, based on the improved blood glucose control, reduced blood pressure, reduced inflammation, and reduced stress levels.
=References=
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