How Yoga Helped Me Run 200 Miles (Yes, Really!)

You may not know this about me, but in addition to teaching yoga, I’m also a running enthusiast. Over July 11-12, I joined a group of 10 (incredibly brave and slightly wild 🤪) friends to complete the Ragnar Relay: Northwest Passage, a nearly 200-mile race from the border of Canada to the islands around Seattle.

It was an epic, non-stop adventure that tested our endurance, sleep schedules, and mental fortitude, and maybe I'm crazy, but I’d do it all over again.

As a yoga teacher, I couldn’t help but think (during my long training runs especially) on how much my regular yoga practice helped me prepare for this experience. From injury prevention to mental resilience, yoga gave me the tools I needed to make it to the finish line feeling strong, focused, and grateful.

Here are five ways yoga helped me prepare for this epic long-distance relay race:

Feeling accomplished (and very sweaty) after my 3-mile uphill sprint, soaking in the views of the lake and that runner's high.

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1. Breath work (Pranayama) for Stamina

In yoga, breath is at the heart of everything, and the same is true for running. Practicing pranayama (breath control) taught me how to stay calm under pressure, regulate my energy, and tap into deeper endurance during long runs. I relied heavily on controlled breathing during my segments, especially during my final 8-mile leg when my body was tired but my breath kept me going.

Breath work (Pranayama) was imperative to my final 8-mile leg which featured long rolling hills. The beautiful scenery helped too.

2. Flexibility & Recovery

The stretching we do in yoga isn’t just about flexibility, it’s a form of active recovery. My post-run cooldowns often looked like a short yoga flow of forward-folds, pigeon pose, low lunges and down dogs to ease tight hamstrings, hip flexors, and calves. Regular yoga has also helped me stay mobile, prevent stiffness, and bounce back faster between runs.

Warming up with a deep malasana / squat stretch before my first Ragnar Relay leg

3. Balance & Joint Stability

Balancing postures like Tree, Warrior III, and Half Moon may seem like graceful movements, but they’re secretly strength-builders for the ankles, knees, and core. These poses train the stabilizing muscles that protect your joints, crucial for trail running, uneven surfaces, and fatigue-induced missteps. Nothings worse than accidentally missing a curb and rolling your ankle. A fun way to challenge yourself, add a some variety to your yoga routine, and build ankle strength is to try lifting the heel in poses like warrior 2 and high lunge.

Hitting the trail with steady strides. Balancing poses in yoga have strengthened my ankles and core, helping me stay sure footed and confident on uneven trails. No rolled ankles here!

4. Mental Focus & Mindfulness

Yoga is a moving meditation, and the mindfulness it cultivates carried over into my running. During the relay, I tuned in to my stride, my surroundings, and my body without judgment. This mental clarity helped me stay focused, present, and positive, especially during the tough solo runs at night.

Geared up for my night time leg around 11:30pm, rocking my reflective vest and ready to run under the stars.

5. Community & Team Connection

Yoga has taught me the value of community: of showing up, supporting one another, and moving in sync. Running a relay is a team effort, and the camaraderie we built over 36 hours reminded me of the deep connections we also build in group yoga classes. We cheered each other on, swapped snacks and stories, and shared a beautiful reminder that we’re stronger together. ❤️

Team Zephyr at the Ragnar Relay Northwest Passage finish line after completing the 200-mile relay.

Final Thoughts about Yoga for Runners

This race reminded me that yoga isn’t just about what happens on the mat, it’s a foundation that supports us in all areas of life. Whether you’re training for a marathon, chasing a personal goal, or simply trying to feel better in your body, yoga offers the tools to move with strength, intention, and grace.

Practicing yoga for runners has been a game-changer in my training, helping me build strength, improve recovery, and stay injury-free throughout the Ragnar Relay.

If you're curious about incorporating yoga into your running routine, check out my weekly classes or join me at my next yoga in golden gate park event!