Yoga for power walkers and runners improves balance, flexibility, coordination, concentration and endurance at the same time removing physical and mental stresses. Walkers and runners can immensely benefit by the fitness provided by yoga practice and it will make your running a more pleasurable experience.

Yoga can help to take care of main problems faced by runners sore feet, tight hamstrings/ hips and pain in ankle, back or knees. Also yoga will aid the runners to increase their endurance, will power, flexibility and breath control.

Benefits Of Yoga For Runners and Power Walkers

• Striking Balance. Yoga poses for runners and walkers correct muscle imbalances resulting from strenuous muscle training. A more balanced body can handle more stress and run without stressing the body. Many runners and walkers suffer from chronic pain or injury as a result of imbalance the running introduces.

• Relaxation. Asanas and Pranayama breathing fine tunes our nervous systems and provides the body with much needed relaxation after a run. Pranayama practice slows the heartbeat and reduces blood pressure, producing calm and a sense of stability. End your yoga practice with ten to fifteen minutes of deep relaxation in shava asana (coupled with deep breathing) to relax muscle tension and recover your poise and energy.

• Self Awareness. While running or power walking, you can aim for perfect co-ordination of body, mind and breathing. Make your mind quiet and focus on your body. This self awareness and breath control is possible through yoga. You can concentrate on a rhythm between your running, your body and your breath rather than worrying about the outcome of the race or event. This will be especially useful for marathon runners.

• Flexibility. You can start yoga even if your body is not flexible. Regular yoga practice will make your body more flexible over a period of time.

• Reduces Chances of Injury. A regular yoga practice can reduce your chances of injury by improving your mental health, flexibility and relaxing of muscles. Yoga increases flexibility and it helps to prevent injury. In case you are suffering form injuries due to your running, yoga practice can help you to recover faster. I know how frustrating you may feel if you are denied your daily run or walk.

• Pranayama Increases Your Oxygen Capacity. Most of us are shallow breathers, not utilising the full capacity of our lungs, thereby less oxygen is absorbed by our lungs in a single breath. A regular practice with pranayama can increase your breathing capacity resulting in more oxygen supply to your blood. This oxygen rich blood can boost performance and endurance for runners. A yoga practice will make your breath more deep and rhythmic. By focusing on your breath while running or walking will help you to have a convenient breathing pattern to support your running.

• Conserve Your Energy. Proper relaxation, concentration and quieting the mind of undue fluctuation results in conserving your energy. Yoga also enables you a level of awareness whereby you can let go of things not important and thus conserve your energy. As your endurance builds and your lung capacity increases, the body becomes more efficient.

• Stretching And Breathing. Stretching is best done after your run as it removes stiffness of muscles, tones the body and stimulates circulation. Deep breathing along with stretching are essential components of yoga for runners. This helps people to maintain strength and flexibility.

1. Introduction
2. Getting Started
3. Training
4. Key Sessions
5. Nutrition and Hydration
6. Training Plans
7. Race Preparation
8. FAQ's
9. Conclusion
10. Disclaimer

INTRODUCTION

Running and jogging are great, energising and fun activities. Whether a beginner of a more advanced runner' it is a form of exercise that will greatly help with living a healthy active lifestyle.

A half marathon event is a good test of your fitness and your commitment to training and other elements of your fitness regime. It is often the intermediate goal for those runners looking at doing their first marathon. It is also the longest distance running event that experienced runners can do without interrupting their regular racing and training program. For these reasons the half marathon is a very popular event. However, the half marathon is often overlooked as an important part of the build-up to doing a full marathon.

Whilst the half marathon requires a significant amount of strength and endurance it also has a large speed component. The combination of strength, endurance and speed makes for enjoyable training that can be of benefit to those whose longer term goal is a full marathon or better 10km time.

Running or jogging 13.1 miles during and event is a fantastic achievement, and not just for the day but for all the hard work that has gone in beforehand.

Yo will find in this comprehensive training plan help if you are entering your first half marathon. Or you have possibly completed a 5k or 10k event and are looking to move up in distance.

The plan focuses on everything you need to help you complete your event. It will include advice on:

• Training: how to get started
• Choose a running shoe
• Which kit
• Tips on nutrition and hydration
• Week by week plans

With the busy lives we lead these days, we need all the help we can get to not only get started on an exercise program but to keep going once we have begun. These ten tips are small things that can go a long way towards making you successful no matter what your particular goals may be.

1. Set realistic goals

Most beginners are too idealistic when they begin a workout plan. When they miss a workout here and there, they give up because the time demands they set for their workouts are too great. When beginning an exercise program, pick out a realistic amount of time you will workout each week. Spend a few minutes each week mapping out your schedule and decide where exercise fits in the best. It is also a good idea to decide on a back-up plan for those days when you get off track. For example, if you have company in town and you find yourself exhausted by 10 pm, know what you can do to give your body a little bit of attention. It may be as simple as a quick "at home workout" consisting of push-ups, sit-ups, and some stretching. The more realistic you are up front, the easier it will be to stay motivated.

2. Do it right

When you are first getting started on any exercise program, it is a good idea to seek the advice of professionals to insure you are making the right choices. Speaking with and getting the consent of your doctor is a must before beginning any exercise program. Once you have your doctor's consent, taking time to learn about the activities you are starting to do will save you countless problems. Meeting with a personal trainer to get instruction on proper technique and learn your way around the gym is a great way to get up to speed fast. If you do not want to work with a trainer, go to a group exercise class where the instructor will provide tips on the exercises you are doing, or do your own learning in books, on this site, or other places on the Internet. The more you learn beforehand about working out, different machines, proper technique, stretching, etc, the easier it is to maximize your time in the gym.

3. Get consistent sleep

Decide what bedtime and wake-up time works best with your natural body rhythm and stick with it as best you can. There will always be extenuating circumstances, but if you know what time you should aim for, it will help insure you get the sleep you need. Most people need 7-8 hours of sleep per night to feel their best. Sleeping enough and thus feeling your best is key to getting the most out of your workouts. Being too tired is one of the major excuses people use to skip workouts. The more consistent you get with your schedule, the easier it will be for you stay on track.