From Connemara to the Mat: An Introverted Runner’s Journey with Yoga

It has been just over two years since I ran my last marathon over in the wilds of Connemara. That marathon was the best running experience I ever did and will stay with me forever. I had previously run the Dublin marathon, and I swore after crossing the finish line in Dublin that I will never do another marathon again. However, after thinking about it realised that it was the sheer numbers of people around me, both fellow runners and spectators that got to me, along with the constant noise. As an introverted person I just cannot do that sort of environment, it sucks the life out of me. But I wanted to run, so I signed up to the Connemara marathon, with only a few hundard competitors and sheep as spectators, this was ideal running environment for the introvert. I became one with the surroundings and enjoyed every minute of it, and instead of crossing the finish line in pure exhaustion, as I did in Dublin, I crossed the finish line still full of energy, on a high and wanting more. More never really came yet, but I do have something in me, I’m just not sure what it is yet.

So, do I still run? Yes, but I don’t enter any races, I just run for the sake of running, usually just me and the dog, no music or looking at a watch to check my pace, just being in the moment. However, there was always something missing from my training, all as I ever did was run and not do any other exercises, which did result in pain and tightness at times. I often tried to do either strength exercises or stretching at home on my own but could never commit to it. I needed to go to a class and be properly instructed. So, this spring I started yoga with Jenny Meehan. Why did I choose her? Well as I mentioned earlier, I’m very much introverted and so I’m not fully comfortable being inside, especially trying something new. Jenny’s classes are unique in that some of her classes are done outside in the park, perfect environment for me.

So, what has yoga got to do with running? Yoga can be a game-changer. It not only boosts flexibility, but also builds strength, improves balance, and supports recovery, making you a more efficient, injury-resistant athlete. I’m always reading research articles on all sorts of stuff, but I found one that reviews the effects of yoga on runners by Pimpale (2019) which appeared in the book Yoga for Runners by Felstead (2021). I was attracted to this article as the opening sentence in the abstract stated that runners are often reluctant to try yoga, fearing that they will be not flexible enough compared to everyone else there. A fear I relate to, however that quickly dissolved once I started the first class. I’ll summarise the key points of the article here:

Flexibility That Supports Running

Running tightens the hamstrings, hips, and calves, which limits mobility and can lead to injury. Yoga gently stretches these muscles, increasing range of motion and easing nagging stiffness. The result? Smoother, more comfortable movement with every stride.

Strength Beyond the Legs

Running mostly works the legs in one direction, forward. Yoga, on the other hand, activates the whole body. Standing poses and movements like plank or downward dog engage the arms, core, and stabilisers, helping you build strength where it’s often lacking. A stronger upper body and core lead to better posture, less fatigue, and more efficient running form.

Balance and Injury Prevention

Over time, repetitive running can create muscular imbalances, some muscles become overworked while others weaken. Yoga corrects this by promoting both stretching and strengthening. For example, when you stretch your hamstrings, your quadriceps need to engage. This kind of balanced movement helps stabilize joints and prevent common runner injuries.

Full-Body Recovery

Yoga is more than just stretching, it's a total-body reset. It activates deep muscle layers, improves circulation, and even supports your internal systems like the lungs and digestive organs. Better yet, it replenishes your energy instead of draining it, making it ideal for active recovery days.

Better Breathing, Better Performance

Most runners breathe fast and shallow, using only the top of the lungs. Yoga teaches deep, controlled breathing, which improves lung capacity and endurance. Deep breathing also reduces tension, supports recovery, and helps you stay calm under pressure on and off the track.

The Bottom Line

Yoga offers runners a complete toolkit: better flexibility, strength, balance, breath control, and recovery. Whether you're logging long miles or training for your first 5K, a regular yoga practice can help you run stronger, feel better, and stay injury-free.

So, there you have it, I feel the difference already in my running, I’m more upright, the strides feel smoother, and my breathing while running has improved. I have no idea where I’m going with my running at the moment, maybe nowhere, but that doesn't matter. Beyond running though, yoga has really helped in other areas, at the time of writing this I was busy out in the fields on the tractor which can really stiffen up the muscles, especially the back muscles and make me feel tired. However, after a yoga session, those muscles can free up and make me feel more energised to get through the work. It’s also one of those exercises where you need to present and in the moment, I’m a fan of mindfulness, I practice it daily, and I think Jenny does a good job at keeping us mindful and present during her classes, a huge benefit to our mental health also.

References

Felstead, C. (2021). Yoga for runners. Human Kinetics.