Yoga and Running During the course of an average mile run, your foot will strike the ground 1,000 times. The force of impact on each foot is about three to four times your weight. It's not surprising, to hear runners complain of bad backs and knees, tight hamstrings, and sore feet. The pain most runners feel is not from the running itself, but from imbalances that running can cause. If you bring your body into balance through yoga you can run long and hard for years to come.