HEALTH Tips for mini-marathon runners

Tips for the 10k Mini-Marathon


Yoga
Lee Kennedy

Sadly, I won’t be participating in the West of Ireland’s Women’s Mini Marathon in Castlebar myself, as motherhood takes priority. But for those of you who are running, jogging or walking, try do it mindfully – meaning stay in tune with your body throughout the 10k.
Before starting, take a few seconds to breathe and plant both your feet in the ground, this will help calm your mind and ground your body before the run or walk ahead. Remember this posture as you navigate through the 10k.
Keep your shoulders down and lift your chest, this will stretch out your spine and reduce all-over tension, keeping you injury free and insuring adequate blood supply to all of your muscles.
Before you get going, try standing with your feet hip distance apart, and spread your toes as much as you can in your running shoes. Keep your legs straight and contract your quadriceps with your hips kept in a neutral position, your tailbone pressing toward the ground.
Focus on grounding your feet and legs while lifting up through the spine and the sides of your body.
Think about stacking all of your weight-bearing joints, shoulders over hips, hips over knees, and knees over ankles.
Next, press your shoulders down, with your arms by your sides. Feel the crown of your head lifting up with your neck long. Hold for three full, deep breaths.
You can also help release tension in your shoulders by lifting your arms straight above your head, at the same time try flick your fingers out in quick succession for 30 seconds.
If you find yourself out of breath, check your posture – are you hunched over?
You can increase your lung capacity by as much as 30 percent if you simply correct your posture. Try checking your posture at every kilometre marker along the route. If you find yourself out of breath, maybe it’s not because you aren't breathing in enough  – it could be because you aren't breathing out enough! Belly breathing can really help here – focus on big exhales, clearing air out for fresh oxygen to get in.
Try putting your hand over your belly button, after an inhale, purse your lips and blow out while pulling your belly in toward your spine. Then, breathe in through the nose. If you are uncomfortable breathing through your nose while running, that's fine too, but try it both ways to feel the difference.

This article is not a recommendation for your own practice but serves as interesting reading  for anyone thinking of going to a yoga class. As with any form of physical exercise, please consult your family doctor beforehand.

Lee Kennedy qualified with The BKS Iyengar Yoga Association UK, the YTTC and Ana Forrest of Forrest Yoga. She specialises in pregnancy-related yoga and also studied with Janet Balaskas, founder of the Active Birth Foundation, UK. Visit Yogadara.com or call 0863906343 for more information.