Pilates For Runners

Running is a fantastic exercise, it’s free, you can do it anywhere, get outside and enjoy the fresh air and people of different fitness levels can get involved (sprints, jogs, long-distance running, intervals). Whatever your experience level, it’s crucial as a runner to do adequate stretching and strengthen your body through cross-training – this can help improve performance, prevent injury and aid muscle recovery. One of the best ways to balance your body in between your runs is by incorporating reformer Pilates into your training regime.

THE BENEFITS OF PILATES FOR RUNNERS

Actively stretch out tight runner’s muscles

Runners often have tight and shortened quads, hamstrings, calves and IT bands. The active stretches that we do in Pilates balance out this tightness in an active way, so you are still working out but you are giving your body what it needs to achieve balance.

Prevent injury by adding in rotation

Running [while an excellent workout] keeps your body moving only in the sagittal plane and can cause imbalance and injury. It is very important to practice moving in every plane of movement and that’s what we do in Pilates! Flexion, extension and rotation of the legs ensure that the muscles are strengthened in a balanced way.

Strengthen your body

Running is high impact and can cause injury to knees, ankles and hips. In contrast, reformer Pilates offers a low-impact way to strengthen our body without placing stress on our body’s shock absorbers and joints. Incorporating Reformer Pilates into your cross-training routine can help to gently build strength without taxing your joints. 

Balance all that lower body work with upper body work

Ensure your upper body gets the attention it deserves! Pilates workouts include arm, back, and abdominal work, which will ensure your body has overall balance.

THE SCIENCE BEHIND PILATES FOR RUNNERS

Research on Pilates and Running Performance

A 2018 study revealed that 12 weeks of Pilates training improved 5km run performance by 2.42 seconds in trained runners 1. This improvement was attributed to changes in metabolic cost and muscle activity. The study highlighted three main mechanisms through which Pilates enhances running performance:

1. Improved running economy: Pilates helps runners utilise energy more effectively, enhancing their endurance and performance during runs. 

2. Increased strength: Pilates strengthens the entire body, particularly the stabilising muscles, including the abdominals, trunk, and hip muscles. This leads to improved running mechanics and reduced injury risk. 

3. Enhanced flexibility: The study showed notable improvements in mobility and flexibility among participants, leading to more efficient movement and decreased risk of injury.

Key Muscle Groups Targeted

Pilates focuses on strengthening crucial muscle groups that are essential for runners:

• Core muscles: Pilates exercises target the deep muscles of the abdomen, lower back, hips, and glutes. A strong core is vital for maintaining proper posture while running, reducing the risk of injury.

• Gluteus medius: This muscle plays a crucial role in absorbing force from the ground, preventing knee collapse, and maintaining pelvic stability during running.

• Hip stabilisers: Pilates engages the hip stabilising muscles, which are often neglected in traditional strength training routines.

Physiological Benefits for Runners

Pilates offers numerous physiological benefits that directly impact running performance:

• Improved running economy: A preliminary study using an 8-week core training program showed a significant reduction in oxygen consumption during a treadmill incremental running test, indicating improved running economy.

• Enhanced kinaesthetic awareness: Pilates improves body awareness, allowing runners to maintain proper form under fatigue and potentially improve their personal best times.

• Better breathing control: Pilates focuses on synchronising breath with movement, promoting diaphragmatic expansion. This translates to improved breathing control during running, enhancing focus and endurance.

• Reduced muscle activation: A U.S. study found decreased electromyographic activity of postural muscles at submaximal running intensities after Pilates training, suggesting improved efficiency.

By incorporating Pilates into their training regimen, runners can experience these science-backed benefits, leading to improved performance and reduced risk of injury.

ESSENTIAL PILATES EXERCISES FOR RUNNERS

Core-Strengthening Moves

Core strength is fundamental for runners, as it helps maintain proper running form and posture, which is particularly important for long-distance runners. Here are some effective Pilates exercises for core strengthening:

• Plank: This exercise strengthens the deep core, allowing for greater trunk stability during long runs.

• Side Plank: It targets the obliques and lateral core muscles, which are essential for maintaining balance while running.

• Ab Curls: These help runners maintain good form and posture, which is crucial for efficiency and injury prevention.

• The Hundred: This classic Pilates move marries movement with breath, improving core strength and trunk stabilisation while running.

Hip and Glute Exercises

Strong hips and glutes are vital for runners, as they provide power and stability during each stride. Incorporate these exercises into your routine:

• Clam: This exercise targets the gluteus medius and minimus, crucial for landing and push-off phases of running.

• Bridge: It strengthens the gluteus maximus and hamstrings, enhancing power in the push-off phase.

• Single-Leg Bridge: This variation challenges balance and further isolates the glutes and hamstrings.

• Leg Raises: These help runners generate more power from their lower body, potentially leading to faster times.

Lower Body Stability Work

Improving lower body stability can enhance proprioception and neuromuscular control, reducing the risk of sprains and other lower-body injuries. Try these exercises:

• Standing Lateral Tap: This exercise works on lateral strength and frontal plane movement, which is crucial for maintaining stability while running.

• Forward Hinge with Backward Tap: It strengthens the stabilisers for your landing leg and improves hip flexor strength for knee drive.

• Single-Leg Exercises: These improve balance and stability, making runners less prone to lower-body injuries.
  
• Side-Lying Leg Lifts: This exercise strengthens the hip abductors, which play a crucial role in maintaining pelvic stability during running.

INCORPORATING PILATES TRAINING INTO YOUR RUNNING ROUTINE

By combining running and Pilates, athletes can reduce their risk of injury, improve core strength, enhance posture, balance, and flexibility, and increase muscle endurance. Here are our top runners Pilates tips. 

Frequency and Duration of Pilates Sessions

For optimal results, runners should aim to incorporate Pilates into their training routine 2-3 times a week. The duration of these sessions can vary, but even a short 10-minute Pilates routine performed 3 to 4 times a week can make a noticeable difference in running performance.

Balancing Pilates with Running Training

To effectively balance Pilates with running training, consider the following approaches:

• Alternate high-intensity running days with Pilates sessions to prevent overuse injuries and ensure a well-rounded fitness approach.

• During race training, prioritise running while using Pilates for active recovery and injury prevention.

• Include at least one full rest day or active recovery day per week to allow for proper recuperation.

• Use Pilates as a form of cross-training on non-running days. As it’s low-impact, it won’t place added stress on joints or muscles.

Pre and Post-Run Pilates Exercises

Incorporating Pilates exercises before and after runs can enhance performance and aid in recovery:

• Pre-Run:

• Perform a brief Pilates routine in the morning to activate the core and align the body for the run ahead 11.
• Focus on exercises that improve posture and body awareness, such as cat-cow stretches or gentle spinal twists 12.

• Post-Run:

• Include a short Pilates sequence after runs to stretch out tight muscles and enhance flexibility 11.

• Try exercises like the roll-down, which helps release tension in the spine and hamstrings 12.
• Incorporate lunges with arm reaches to stretch hip flexors and side waists 12.

Final Thoughts!

Pilates can have a significant impact on runner performance and well-being. By strengthening the core, improving flexibility, and enhancing body awareness, Pilates addresses key areas that are crucial for efficient running. The science-backed benefits, including better running economy and reduced muscle activation, highlight its effectiveness in boosting overall running performance – and beyond that, we know that Pilates is great for mind-body connectivity, mood-boosting and overall fitness. 

In the end, the combination of running and Pilates creates a powerful approach to enhance performance and promote long-term running success. 

JOIN THE REFORMER PILATES MOVEMENT

Come on in and do a reformer Pilates class this week to balance out your body in between your runs

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