“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, ao-button”} }”>
New benefits! Have fun with your own local recommendations. >”,”name”:”in-content-cta”,”type”:”link”}}”>Sign up for Local Running Drops to discover events near you, directions from home, and hidden gems .
When you’re in the middle of training, it’s easy to focus only on running. Everything else seems to take a backseat. My schedule is packed with running-specific cross-training, recovery runs, and weekly mileage goals. When your friend asks if you’d like to join a workout class, you flat out say no.Why add anything else to the mix? But what if I told you you might be missing out on something that helps you stay healthy? and Run faster?Could you make it for me? a bit What time is that? This time we’ll be talking about Pilates for runners. Just an hour or two a week can make a big difference in your running.
“Pilates provides runners with significant strength gains and injury reduction,” says Alice Baky, a physical therapist, Pilates instructor and runner based in Melbourne, Australia. Alice Baky teaches Pilates to runners through clinical practice and the forRunners app. She says, “It helps me perform at my best while making sure I’m staying fit every few weeks.”
Pilates overview
Before we dive into how Pilates can help you run, let’s take a look at what Pilates is.
Pilates is a low-impact form of exercise that focuses on stretching, strengthening, and balancing the body. This can be done with just a mat, or with devices such as a reformer or chair that adds resistance from springs. Pilates focuses on the core, targeting it through simple repetitive movements to strengthen muscles without stress. that’s allputting them to work.
Pilates was originally popular in the ballet community, but has become increasingly popular among many different people and athletes. Superstar athletes like LeBron James, David Beckham, and Tom Brady have all been spotted doing Pilates, as has Olympic middle-distance runner-turned-triathlon Colleen Quigley. Quigley incorporates both mat Pilates and reformer Pilates into her training to help her body cope with the demands of running at a high level.
“I love that Pilates builds a really strong foundation for running,” Quigley says. “This helps us withstand the impact of every mile and prevents our bodies from collapsing in impact.”
The many benefits of Pilates for runners
Pilates is a great tool for running, but not because it focuses on the quadriceps, hamstrings, or other large muscles associated with this sport. Instead, the secret sauce of Pilates is that it targets small muscles that you probably don’t think about, such as the transversus abdominis, hip flexors, and pelvic floor, but that improve core stability, running gait, and overall can improve performance.
This feature of Pilates sets it apart from other forms of exercise, and is the main reason why Pilates is so well-suited to running.
1. Injury prevention
The small but powerful movements of Pilates are a powerful way to prevent injury, Bakier says.
“Pilates strengthens your joints, tendons, and all the muscles that support your skeletal system,” she explains. “It helps you build a deep armor that allows you to stay healthy during hard training.”
Baquie has experienced this benefit firsthand. She was a former gymnast, and although she was incredibly strong (she could do all the “cool tricks”), she always got hurt when she tried to run. .
“I tried everything I could to help with the injury from the physical therapy world, but nothing was working. When I started doing Pilates regularly, I discovered deep core and pelvic stabilization that helped break the chain of problems. I was able to develop my sexuality,” she says.
Pilates creates a stronger foundation for running by strengthening your core deeply. When you’re well-supported by a solid foundation, it’s harder to break down your body with running or other activities.
The focus on balance in Pilates also helps correct small imbalances and weaknesses that often lead to injury. The fluid movements of the exercises also improve mobility, which can prevent joint stiffness from becoming a bigger problem.
2. Improved performance
“The strength you gain from Pilates translates incredibly into the muscles, tendons, and joints you use while running,” says Bakier.
Research also agrees. One study found that runners who practiced Pilates for 12 weeks saw a significant improvement in their 5km times.
Baky says it’s hard to narrow down her favorite way Pilates helps runners tone key muscles. But if she had to choose, she would choose her three. A deep stability exercise for your pelvis, core, and hips that helps you stay upright and maintain good posture. Posterior chain strength training targets the muscles on the back of your body and injects power into your stride. Standing exercises and single-leg balance drills often mirror running strides and are a great way to work the smallest muscles that support you with each step.
“Pilates gives you a really solid foundation so you can add speed and power to your running,” she says.
3. Improve your running form and breathing
Did you know that when you get really tired at the end of a race, your posture tends to slouch?
Pilates can help you stop doing this because it improves your posture and strengthens the muscles that support your torso. Running taller also allows you to run with more efficient form and benefits from a more open airway for optimal breathing. This isn’t a bad thing when you’re increasing your running pace or distance.
Pilates can also improve your running form through the mind-body connection that you develop through breathing techniques.
“Contrology” was the original name for Pilates, and although that name is long gone, the idea behind it remains. Pilates helps increase body awareness, allowing you to be more intentional and in control of your movements.
Paying more attention to how your body moves and connecting your breath to your movements will lead to better form and more efficient running.
How is Pilates different from weight training and yoga?
Weight training is also great for running, but it’s different from Pilates.
Imagine being a crab and using weight training to stiffen your shell, says Baquie. You want a durable exterior, but you also want to work on the inside of the shell in case it breaks. That’s where Pilates comes in.
Another important difference is that Pilates is designed to strengthen your muscles without overloading them. You probably won’t feel the same burning sensation you do when you’re doing bicep curls or squats at the gym, but that doesn’t mean it’s not effective. Plus, it’s easy to incorporate Pilates into your workout routine. No need to navigate debilitating DOMS the next day.
There are also common misconceptions when it comes to yoga and Pilates. Many people confuse the difference between the two and think they are the same practice. Both exercises focus on breathing and mobility, but yoga requires you to get into a position and maintain it before entering a new pose. However, Pilates is often (though not always) performed with equipment and requires repetition of force movements. The main difference is that yoga is commonly associated with spirituality.
A worthwhile investment in running
If you want to reap the benefits of Pilates, we recommend aiming for two to three sessions per week. This can be a combination of strength-based workouts and more recovery-focused Pilates.
While you may be feeling a little stressed about the idea of adding time to your training schedule, it might even be worth cutting a few miles from your week to make it happen.
“If you really want to take things to the next level and get better, running more miles isn’t necessarily the ticket,” Quigley says. “While you may think reducing your mileage is a sacrifice, it can actually be a long-term investment that will help you run stronger and faster.”
