No Pain Only Gain


By Pallavi Sharma

All you awesome runners out there, this one’s for you!

Your passion for running is admirable and your dedication and motivation to keep going is exemplary. But is there a time when regardless of how strong your mind maybe, your body seems to lack the same amount of strength stability, which causes running to become practically impossible due to extremes of pain that you find yourself in.

I experienced it too when I first started. I am not a very seasoned at it, but I did realise that running caused the joints to rub against each other and wear and tear faster than any other physical activity. I saw that within 2 weeks my knees and elbows began hurting tremendously and caused me to cut back on my practice which was quite frustrating considering the passion I had for it. So after couple days of rest, I went for a run again and guess what, I was in pain again and it continued and only got worse! I knew that I would have to do something extra to solve the issue and that’s when I started practicing specific yoga postures to heal my body. On the side I also started taking glucosamine tablets which helped me to a great extent in relieving the pain. (Heres a great article on glucosamine tablets and their effect on joints

Here are few yoga poses which I would make sure to do after every run to heal my muscles and stretch them out. It worked like a charm and I was happy to get back to my running, this time with more strength and endurance.

To read further on body issues related to runners, click the link below for more information.

Wall Dog Wall Dog
Stretches: Shoulders, hamstrings, calves, lats, lower back, sacrum, hips
Strengthens: Core, spinal muscles, shoulder joints
Hamstring Stretch
Stretches: Hamstrings, shoulders, forearms
Strengthens: Legs, core, back
Wide Standing Forward Bend
Stretches: Abductors, hamstrings, calves, lower back, sacrum, Achilles tendons, ankles, inner thighs
Strengthens: Core, legs, ankles
Wide Leg Standing Forward Bend with Twist
Stretches: Outer hips, oblique, shoulders, intercostals
Strengthens: Hip stabilizers, core muscles
Stretches: Psoas, calves, Achilles tendons
Strengthens: Back, legs
Front Thigh Stretch
Stretches: Front thigh, groin, knees, back
Strengthens: Hamstrings
Bound Angle Pose
Stretches: Inner thighs, pelvic region, hips, shins
Strengthens: Hips
Diamond Pose with Toes Tucked Under
Stretches: Soles of feet, toes, ankles
Strengthens: Ankles, feet
Diamond Pose with Cow-Face Pose Arms
Stretches: Ankles, shoulders, knees shins, arms, chest
Strengthens: Spine

About pallavisharma

Welcome to my blog! Apart from being a health and fitness freak, I love writing, and this blog is a perfect outlet for it. I am not a professional writer by any means, but would like to be someday, so I can inspire people far and wide. I am a project manager by day, and go to business school at night. I am happily married to the love of my life, and thoroughly enjoy being a stepmom to two of the most wonderful kids I know. The goal of my blog is just one word – INSPIRE. If I was able to help even one person enough to get them to change their life around for the better, I would consider myself extremely fortunate. I am super thankful to all my readers who have given me so much love and encouragement through the years. You guys rock! I will leave you with one quote – “Monotony is the awful reward of the careful. If you want to change and grow, you need to take risk” – John C. Maxwell

4 responses »

  1. wow, this is actually kinda neat. i’ve been running for ten years but never thought about yoga excersises to help improve strength/flexibility.

    • Oh Yoga has some real neat exercises and postures which not only helps in flexibility and strength but also creates the mind and body balance. Try them out sometime and let me know what you think. It personally helped me tremendously!

  2. Incorporating yoga into an intensive before and after work out session helps tremendously.

    The benefits include keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries.

    Never underestimate these simple, basic stretches =D

  3. One other thing that helped me as a runner were glucosamine tablets. When I first started running, I realized that running everyday for long patches isn’t the best practice, as my joints would be in extreme pain. So I tried cutting back a little and gave my joints more resting time than before, but I could find no signs of improvement. That’s when some of my highly experienced Yoga instructors suggested me these tablets and boy they worked! They are great on lubricating the joints and creating flexibility. I also have a link to a great website in my article above, which talks more about it’s importance. Check it out!

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