Why should runners do Pilates?
With the London marathon on the horizon, if your preparation doesn’t include regular strength training then you might be missing a trick.
Building strength in your core, glutes and legs will not only improve your performance and efficiency (helping you run faster and conserve valuable energy) but will also help to support your joints and increases your general resilience, so you aren’t derailed by an injury.
As a Physiotherapist, I generally start working with my runners after they have sadly already injured themselves but once their symptoms are improving, I often introduce Pilates exercises as part of their rehab. Once they experience the benefits of this approach, more often than not, I find that they are really keen to integrate regular Pilates practice into their long-term training programme and there are lots of great reasons why …
What is Pilates and what are the benefits for runners?
Pilates traditionally refers to a series of 34 exercises originally created by Joseph Pilates. This amazing programme of exercises is designed to improve whole body strength, mobility, flexibility, balance, body awareness and control can be completed on specialised Pilates equipment (you might have heard of the ‘Reformer’) or simply on a mat at home.
Pilates exercises are well known for building core strength which is vital for runners to help you stay upright and maintain good posture, which is the foundation for good running mechanics. A strong core helps you to transfer energy efficiently from one side of your body to the other, so you can easily put one foot in front of the other and helps to keep you steady if you’re on uneven or slippery ground.
However, did you know that Pilates exercises are also excellent for developing strength in your glutes and legs? Runners need great strength in their glutes to stabilise their pelvis and support good alignment of their legs with each step. Having good muscular power, particularly in your legs, enables you to propel yourself forwards with greater force so you can run faster. It also fortifies your joints like a scaffold of protection to prevent injury.
Pilates can also help you recover more quickly after running. By focusing on controlled movements and stretching you can enhance muscular recovery after an intense running session. Essentially, you can train more frequently without worrying about overtraining or injury.
How can you integrate Pilates into your training programme?
Pilates is a great addition to your run training program. You can practice on rest days or after a run to help with recovery. On a rest day I’d focus on exercises which build strength, whereas after a run I’d suggest practicing those movements which allow you to stretch out your muscles instead.
I recommend strength training 2-3 times a week alongside your running plan and Pilates can make up some or all of these sessions. Most Pilates classes last about 45 – 60 minutes but if you are practising at home on your own, I’d aim to work out for at least 30 minutes per session.
5 great Pilates exercises you can start today:
- Scissors – This exercise is great for core control and pelvic stability. It mimics the pattern of running, so it’s a great way to learn ‘cross body’ core control which is essential for runners who need to be able to transfer of load from one side of their body to the other smoothly.
- Single leg bridge – Take your bridges to the next level with single leg variations. These are ideal for runners to boost leg and glute strength, build core strength and enhance pelvic stability.
- Elevated clam – Strengthen your outer hip muscles with this move for better pelvic stability and alignment of your legs when running.
- Heel raises (Footwork) – Propel yourself forwards more efficiently with some focused footwork. It’s a brilliant way for runners to improve balance and control around their ankles which is crucial to prevent ankle sprains and strains.
- Running in place – improve your form, pelvic stability and reinforce great biomechanical patterns for your running.
Whether you are gearing up for a marathon or running for fun, Pilates exercises are a fantastic way to support your training goals.
There are three amazing ways to train with us … online classes, group classes or private 1:1 sessions on mat or reformer. Please get in touch if you’d like to find more.