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Runners might be slimmer, more toned and generally fitter than the average person but if you ask them to untie their shoes laces while standing they will most likely fail. The reason for this lack of flexibility is that running can leave leg and back muscles very tight.

Tight muscles, including taut hamstrings, glutes, hips and lower back, can subsequently lead to longer-term injuries as the body becomes physiologically unbalanced. But this is not a reason to stop running. Rather, the smarter runner would be wise to take up yoga.

While stretching after a run, whether outdoors or on the treadmill, can help to keep muscles looser and more flexible for most people this is not enough. However yoga can get to the places that ordinary stretching does not.

It's because of the repetitive and parallel movement of running that certain muscles, including hamstrings, glutes, the iliotibial band (that's the muscle that runs from ankle to hip on the outside of the leg) and the lower back will shorten and stiffen.

Correcting alignment problems and cultivating a more balanced range of motion helps avoid injury and allows the body to work more efficiently.

The benefits of yoga for runners

Yoga is the ideal activity for helping to:

· Increase flexibility

· Lengthen and strengthened muscles

· Improve mobility of joints

· Promote better body alignment.

· Increase stamina

· Reduce injuries from other sports.

All yoga classes, from the most gentle to dynamic forms, such as Ashtanga Yoga, will be beneficial to a runner's body. But some of the postures will be particularly helpful for the most taut leg muscles.

The best yoga postures for runners

A standing yoga posture will help to correctly align the knee and strengthen the arches of the feet to provide better shock absorbers when you go for a run.

A "Child Pose" will strengthen the lower back and a "Pigeon Pose" will lengthen the glutes.

This is not a quick-fix cure, however, and many runners will find the yoga poses difficult to start with. Jo Lockhart, an Ashtanga-style yoga teacher based in Glasgow, says: "I can always spot a runner in my classes. In many cases their muscle tightness and lack of flexibility is obvious and even touching their toes is difficult. But with a bit of practise, theses people see improvements in muscle length and their overall posture."

How yoga reduced one runner's injuries

Katie Anderson has found yoga to be a revelation. She attends a weekly Ashtanga-style yoga class.

She says: "At the first classes I found that the yoga was really hard work. This is because many of my running muscles were really tight. Even just sitting in the crossed leg position or kneeling was painful.

"But I've kept at it and over the last year my flexibility, joint movement and muscle suppleness has improved amazingly.

"I have also suffered less injuries from running during this period. Before I started yoga I had numerous knee niggles, calf strains and ham string pulls. Now I tend not to be bothered by injury unless I really overdo the running."

Why does yoga work for runners?

While the benefits of longer and suppler muscles are obvious in terms of injuries, many experts also claim that yoga helps to stimulate muscle recovery. It's believed that yoga, especially the power version, Ashtanga Yoga, can help to speed up the recovery as it heats and stimulates various systems of the body.

Good posture and alignment will also prevent injuries occurring in the first place. Short, hard muscles can cause joint impingement and cause skeletal imbalance. This will often lead to referred pain, say in the lower back. But doing yoga improves your posture and should mean less future injuries.

And if runners are still skeptical then remember that to do well in any sport you require focus. Yoga is a mindful practice and aids concentration. Being a more disciplined and committed runner may well lead to an improvement when it comes to races. 

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