21 – 28th September 2019
I am so excited to have been invited to teach and lead this retreat, so I’d love you to join me there!
This retreat will help you to move forward with your running and yoga practice, whether you are an experienced athlete or just starting out. There will be a Yoga Flow Running workshop with tips and techniques from myself, trail running with experienced guides, daily yoga classes designed especially for runners, healthy nutrition based meals and ultimate relaxation in a luxury Alpine chalet with spa and on-site massages included.
This retreat includes:
- A full body welcome massage
- 7 nights accommodation in a beautiful chalet
- Healthy and delicious meals. Breakfast, lunch and dinner (apart from one free evening to enjoy a meal at one of the fabulous local restaurants)
- A Yoga Flow Running workshop
- Guided running on Chamonix’s stunning trails
- A full week of excellent yoga classes
- A whole day at a fantastic spa just over the border in Italy
- Transfers to and from Geneva airport
How amazing does all that sound?!
Healthy feet and lower legs, that are strong and flexible, are absolutely vital for finding your optimal running technique and staying injury free in this area. Don’t let this area be overlooked!
This is a flowing Vinyasa yoga based class that covers all areas, including hamstrings, hips and core, but our main focus is taken to the feet and lower legs. We explore some creative ways to help maintain the stability that the foot should provide, how to maintain a strong, yet flexible Achilles tendon and calves, and stretching the elusive top of the feet and shins 😉
Ideally do this 28 minute class on a non-running day, as much of it is standing sequences but we wind down with some floor based poses and a little myofascial release. Have a tennis ball to hand if possible.
So, whilst reading this week, I was surprised to read that tight hip flexors are the most frequently seen problem in runners! Yet, considering the fact that many runners are over-striding, it’s obvious.
The job of the hip flexors is clear: to flex the hip, ie. to lift it. But if actively doing this when running by lifting the knee, placing the foot too far ahead occurs, causing a multitude of problems! What we want is to lift the heel and extend the hip back – meaning we need flexible hip flexors for great running technique.
To test hip extension:
take a low lunge position, on one foot and one knee. Find a square in the shape of the legs, with knee over ankle and hip over knee. Posteriorly tip the pelvis (tip it back), lengthening the tail bone. This will isolate a stretch in the iliopsoas, the primary hip flexor. Other than the most flexible of people, I think pretty much everyone will have at least some stretch here but if it feels really intense and difficult, you know you need to work on lengthening the hip flexors!
Lack of flexibility here means you’ll end up placing the foot too far in front of the body when running, losing efficiency, as this adds force and impact, increasing the risk of injury but also really losing the stability of the core, which is vital for great natural running.
As we move forward with our energy, we need to send the hip and heels back behind to drive us forward and for optimal alignment.
What to do? Great for any runner – remember, don’t wait until you have a complaint to take action! All of these steps are more thoroughly explained in the most recent video in the Yoga Flow Runners Facebook group.
Morning or pre-run:
- Daily morning Sun Salutes Watch on YouTube, or buy my Yoga for Runners Collection
- Pre-run drill: Lift heels behind you on the spot, gradually getting faster. Take this into your running! Lift the heels up, not the knees!
As part of a longer session, possibly on a non-run day:
- Use MFR ball on Rectus Femorus, TFL and Vastus Lateralis
- Lie over a block under the sacrum, draw one knee toward chest
What’s your experience? If you suffer with tight hip flexors let me know in the comments below what you’ve tried and how you get on with these tips.
Save 33% on the Yoga for Runners video collection, this week only, here!
Learn how to run better with yoga on a Yoga Flow Running course next year: 1 Day courses are 26th January and 6th April; a 6 night retreat in Portugal 21-27 April and the full weekend is 7-10 June.
Save 33% on Yoga for Runners: Strength & Mobility, Release & Recover, until 10pm Sunday 25th November.
Buy for yourself, or as a gift, for only £10!
- Reduce injury
- Run further and faster
- Improve strength and flexibility
- Recover quicker
In this video collection, you get a pre-run strength and mobility class, a release and recover routine, as well as a short post-run sequence.
Plus, a bonus guided relaxation to help you relax, focus and visualise running with natural, ease and joy, the way running is meant to be!
THIS OFFER HAS EXPIRED 🙁 But – you can still get the collection for only £15/ $19, right here!
Plus, our friends at Women’s Running magazine are offering us 33% off a 6 or 12 month subscription! You’ll receive the link to redeem this offer with your video access code.
With my Yoga for Runners collection, you will:
- Improve core strength and pelvic stability
- Improve your posture – and your alignment
- Improve flexibility and range of movement
- Help prevent injury
- Enjoy running more!
Yoga Flow Running is natural, efficient running technique, applying key principles of yoga to enhance strength, flexibility, mobility, breathing, focus and awareness.
This is a 1 day, condensed version of the full 3 day residential retreat! A great opportunity to find out more about yoga for runners – in terms of how it speeds up recovery and prevents injury – but also how it can enhance your running technique and efficiency, especially if you can’t attend the full retreat.
Held in Perranporth, Cornwall, Saturday 26th January.
Investment is £125 per person and limited to a small, intimate group maximum of just 6!
The day includes:
8.00-9.30am Strength, conditioning and warm up yoga
10.30-12.00pm Yoga Flow Running workshop [How to use yoga to improve your running]
12-1.30 coastal run (suitable for almost everyone – easy pace with breaks en route to recap)
2.30-3.30 gait analysis feedback and tea/ coffee
3.30-5pm relax and recovery yoga
“The one day yoga running workshop was a brilliant injection of knowledge and technique into my sporadic and rather lack lustre running of late.
The whole day was a wonderful, positive experience. Yoga routines to strengthen and stretch the key muscles to running (not always the most obvious), then the wonderful technique sessions on the beach. The natural running technique after yoga was enlightening, and the coastal run was an absolute delight when we let our minds go and relax into a more natural running style. The final stretch on the sand barefoot reminded us that we live in a very special place and that we should definitely get out running more! Whatever your level you will get a lot from this, Helen knows her stuff inside out and practises what she preaches.” Alison