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Stand up with your feet under your hips. Bring your hands together in front of your chest. Breathe in, and as you exhale release all of the tension you brought into this article. Open yourself to the possibilities of the paragraphs ahead.

Now buy a friend a gift from all of our sponsors.

What? No? Oh I think I got mindfulness confused with hypnosis.

I think many athletes feel like yoga practices can be a whole lot of psychological hooey, an unproven gumbo of faux-spirituality and stretching that is more placebo than prescription. "Give me the evidence," they'll say. When presented with people saying how much better it makes them feel, that becomes more anecdata to incinerate in a bonfire. Double-blind controls or GTFO.

I used to lump yoga and hypnosis and healing crystals into the same hooey pile. But when I was in college, before I became a coach, I decided to take an intro yoga class for a Physical Education credit. In case you were wondering, that's what six figures of student-loan debt went to. Shockingly, that very expensive yoga class may have been the most important experience I had in college.

I sucked at it. But with time I got a bit more proficient. I learned to control my anxiety, first related to the class itself, then outside of class. And that coincides with the window when my running started improving too.

Now, I have no idea what that was measuring. I am so susceptible to the placebo effect that if you gave me a sugar pill with confidence, I'd get high as a kite and maybe be able to read minds. At the very least, the yoga class opened my mind to the potential benefits of a focused practice.

While I fell away from yoga practice over time, I have seen plenty of athletes use yoga to complement their running schedule and have great success. So what are we seeing? Correlation? Causation? A shared sugar-pill delusion? Let's break it down into its component parts before considering the few studies on yoga specifically.

Stretching

Yoga can mean a lot of different activities, but most of the movements involve some sort of stretching. A 2012 article in the International Journal of Sports Physical Therapy laid out the basics: stretching generally focuses on lengthening the musculotendinous unit, increasing the length between the muscle origin and insertion. Muscle length has an inverse relationship with muscle tension/stiffness, a way to describe biomechanical and neuromuscular factors that affect how muscles contract (this book excerpt from Plyometric Anatomy has more).

Now imagine the tension like a trampoline. Too little tension, and you could picture flopping down lazily and having little energy return. Too much tension, and you'd fall on what amounts to a brick wall. Each athlete will likely have an optimal level for injury risk and performance that varies a ton by the person and over time.

To summarize the numerous studies, the basic conclusion is that stretching before activity reduces running economy, like kids playing on a used trampoline, wishing their parents didn't spend six figures on college yoga classes. A 2015 review study in the Applied Physiology, Nutrition, and Metabolism journal pegged pre-activity static stretching as a 3.7-percent reduction in subsequent running economy. Meanwhile, dynamic stretching improved performance slightly. That study found no change in injury rates. A 2017 review study in Research in Sports Medicine found no settled science on whether post-activity stretching affects performance. The jury is also out on injury risk.

At the very least, the yoga class opened my mind to the potential benefits of a focused practice.

Notably, most of those studies measure basic stretches in a lab for force-generating muscles. Maybe flow or core-oriented stretches would have different outcomes, more like the dynamic stretches. Plus there is variance across studies and for individual participants within studies. That raises the big question of studies generally: what are we actually measuring?

A good example might be this 2009 study in the Journal of Strength And Conditioning Research, which found that collegiate distance runners who were less flexible tended to be more economical. Read that together with research that has posited that flexibility has a large genetic component, and that genetically inflexible athletes may have better economy. Possibly a genetically inflexible athlete could stretch and still be rather inflexible, yet with good running economy (or maybe not). So maybe we're measuring individual genetic predisposition and responses rather than uniform physiological rules. It probably benefits older athletes more as well, since range of motion can decrease over time.Strength

Yoga often includes bodyweight-strength elements that could play a role in performance. You can think of the mechanisms without me listing them out. Every PT says you need to activate your glutes, and yoga is all about those buns, babyyy. Pros do core work, and I wouldn't be surprised if yogis plank in their sleep. Yoga could theoretically strengthen everything that matters and many of the things that don't.

Maybe a good way to isolate that unique brand of strength is by looking at pilates, which seems a lot like yoga but without as much stretching. A 2018 study in the PLoS One journal found that pilates improved 5K performance by over a minute more than a control condition during a 12-week training program. Note: there were no results reported on the status of those buns.

That study could be measuring something else too. The participants only did two sessions of running a week, so maybe pilates just filled in some major aerobic and fitness gaps that could have been filled in with running or cross training. Or maybe I should stop being such a buzzkill.

Numerous studies support different types of strength work for running economy improvements and injury prevention. Whether yoga overlaps with that would probably require more studies on specific approaches, and who has time for that when you can watch season 2 of Fleabag for the eighth time? Hot Priest is the gift that keeps on giving. And that ending? Trust me, it's worth it.

Psychology

There are also components of mindfulness, brain chemistry and social support that could play a major role in possible yoga benefits. For example, this 2014 study from the Psychology of Consciousness journal found that a yoga and mindfulness intervention in a division 1 NCAA sports team resulted in greater mindfulness, greater goal-directed energy and less perceived stress.

Let's just take it as a given that there will be a slight mental benefit for people that enjoy yoga, maybe a slight detriment for people that don't enjoy it and definitely a major catastrophe for people that are allergic to Lulu pants.

That's backed up by this 2015 systematic review in the Journal of Clinical Sports Psychology that found mindfulness had significant benefits across the literature. Let's just take it as a given that there will be a slight mental benefit for people that enjoy yoga, maybe a slight detriment for people that don't enjoy it and definitely a major catastrophe for people that are allergic to Lulu pants.

Give Me the Yoga Science

Somewhat surprisingly, I can't find definitive studies on yoga practice and running performance. Maybe I'm missing something, but even if there were performance studies, it would probably depend heavily on the type of yoga practice and it would be difficult to make broadly applicable conclusions.

A 2006 study in the British Journal of Sports Medicine found that participants assigned to do brief yoga exercises improved performance over a control group. There were 11 entry-level yoga asana positions: mountain pose, asana 2, forward bend, lunge, plank, staff, upward facing dog, downward facing dog, lunge return, mountain pose return and breath of fire.

But and please read this sentence slowly the yoga group improved less than the group that stood around in a circle for nine minutes and screamed motivational phrases at each other. The example given in the article is: "You're the definition of speed!" I just took a DNA test and it turns out I am 100-percent in love with that study.

Hot yoga could have additional benefits, but again not too much on runners specifically. A 2018 study in the Journal of Strength and Conditioning Research had 10 international-caliber field-hockey players do six days of hot yoga and they had a five-percent increase in blood-plasma volume and a slight speed increase at ventilatory threshold.

A 2012 study found that yoga practice increased adherence to other forms of exercise in previously sedentary adults. Maybe that's relevant. I'm really grasping at straws here.

Hey, while we're looking for scientific studies, this one from 2010 says it could improve male sexual function and this one says it could improve female sexual function. This is what happens when you search for "yoga and performance."Putting It All Together

My hypothesis is that the strength and mindfulness (and heat if applicable) components of yoga are likely helpful for many athletes. The stretching element likely depends heavily on genetics and practice type. I used the word "hypothesis" because it sounds better than "throwing darts at a guess board."

Tons of athletes swear by yoga, and I think they are almost certainly right for them. Yoga can provide strength, it can make you aware of imbalances, it can improve body awareness and body image. That's great, and if you are looking for a change, consider adding a yoga practice a couple of times a week, especially if you have dealt with injuries or burnout. Some of the athletes I coach swear by Fightmaster Yoga, which has free videos on Youtube. Or even better, join a class for the social support and guidance. Monitor how you feel over a couple months and make changes as needed.

But way more important than that performance stuff, yoga can make some people happier. If yoga makes you happy, I promise that it will be good for your running life no matter what any study says.

If we're thinking about raw performance variables, adding 10 easy miles per week while staying happy and healthy is probably going to give you a bigger boost. But way more important than that performance stuff, yoga can make some people happier. If yoga makes you happy, I promise that it will be good for your running life no matter what any study says.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.