This post is part of my 2017 New Year’s Resolution to try every group fitness class offered at my gym, The Equinox in Chestnut Hill. See the full list of reviews here.
Today’s Class: Yoga for Runners with Ian Lemieux
Class length: 1 hour
Description from the Equinox: Designed specifically for runners, this class will help increase your performance to decrease your finish time, with an emphasis on core strengthening, quad and hip openers, hamstring stretches and balance poses. Every Sunday leading up to the Boston Marathon, starting March 5th.
What Class Was Like
A class clearly planned with the runner in mind. Familiar yoga poses like Warrior One and Downward Facing Dog complemented deep hip stretches, lunge variations, lower back work, gentle twists, and shoulder and neck exercises.
Ian is a runner as well as a yoga instructor and his knowledge of both was evident. I felt confident that the class was carefully constructed to help with running mechanics and injury prevention. This was the second class I’ve taken from Ian and I’m yet again impressed by how carefully he describes every movement so you can follow along without craning your neck to see him.
Who would love it?
Runners who are curious about yoga but want to target their practice to complement their running. Because it targets runners there may be more class participants new to yoga. Anyone who wants a class that incorporates some deep stretching may want to check this class out.
Some Important Take-aways
Ian was kind enough to linger after class and answer people’s questions. I learned some game-changers in those few minutes.
Yoga should be for injury prevention, not rehab. Many runners turn to yoga or physical therapy after an injury when we could have prevented the injury in the first place with better dynamic stretching before the run.
Ian said that unless you have the best form, sneakers and running surface in the world (and maybe even then) running builds tension. Dynamic stretching before the run can prevent a stiff shoulder from aggravating a hip on the other side which might cause a knee to flare up.
I struggled with neck and shoulder pain when I did my first few half marathons. After 8 miles or so the tension really would build and layer upon itself and was sore the remainder of the run. I wish I had thought to loosen things up with some gentle dynamic stretching before I hit the road.
Head rushes? Ian suggested breathing in more slowly and make sure you’re standing up on an inhale and not an exhale. Blood pressure lowers in yoga practice even as heart rate increases, so the careful and slow intake of oxygen is needed, especially when you’re resuming a standing position.
Would I go back?
Yes. I remember back when I first started doing long runs how much my arms and shoulders would ache afterward. I love the idea of yoga as a preventative measure to loosen things up and ease tension so that running long distances is less painful. I wish they were running this class longer than just until the Boston Marathon!
Know before you go
- Ian specifically welcomed non-runners and all levels of experience to the class. Don’t be shy to try.
- Leave shoes outside the studio in available cubbies and take class barefoot (recommended) or in socks (could be slippery).
- If your mat is slippery, make sure the logo is facing up. There’s a right and wrong side.
- If you use one of the gym mats, don’t roll it and put it back. They clean them after every class, so pile them in the center of the floor.
And remember… “Wash your hands after class, drink plenty of water and try to get seven hours of sleep when you can.” -Ian
