Close Menu
Healthtost
  • News
  • Mental Health
  • Men’s Health
  • Women’s Health
  • Skin Care
  • Sexual Health
  • Pregnancy
  • Nutrition
  • Fitness
What's Hot

Who certifies Surinam as free malaria after decades of attempts

June 30, 2025

Does psychiatric drug kill creativity? Rejecting Van Gogh’s myth

June 30, 2025

The Role of Phytandrogens in BPH

June 30, 2025
Facebook X (Twitter) Instagram
  • About Us
  • Contact Us
  • Privacy Policy
  • Terms and Conditions
  • Disclaimer
Facebook X (Twitter) Instagram
Healthtost
SUBSCRIBE
  • News

    Who certifies Surinam as free malaria after decades of attempts

    June 30, 2025

    The new AI tool helps clinical doctors identify standards of brain activity associated with nine types of dementia

    June 30, 2025

    Organ chip technology accurately predicts chemotherapy response to patients with esophageal adenocarcinoma

    June 29, 2025

    Expansion of genetic code to mammalian cells using pseuduridine -modified codons

    June 29, 2025

    Discover a Dimmer Genetic switch that controls fetal growth

    June 28, 2025
  • Mental Health

    Does psychiatric drug kill creativity? Rejecting Van Gogh’s myth

    June 30, 2025

    Which one is right for you? – Talkspace

    June 27, 2025

    Do alternative treatments for bipolar disorder work? Guide based on evidence (2025)

    June 26, 2025

    Data reveals both challenges and positive trends

    June 16, 2025

    How to choose the best yoga teacher training in Rishikesh

    June 14, 2025
  • Men’s Health

    The Role of Phytandrogens in BPH

    June 30, 2025

    Just 150 minutes of exercise per week could prediabetes reversed

    June 30, 2025

    How Barefoot Workout can make you stronger, more athletic and stunning in injuries

    June 29, 2025

    How I turned the chatgpt to my personal nutrition coach and you can also

    June 29, 2025

    Total human care is here: Help men look and feel great now and forever

    June 28, 2025
  • Women’s Health

    Top Home workouts for women 10 exercises to lose belly fat quickly

    June 30, 2025

    Books I have recently read – The Fitnessista

    June 29, 2025

    Does it support your aesthetic travel your body and mind? Guide

    June 28, 2025

    Eating for real immune support this winter

    June 27, 2025

    What does public health really mean

    June 27, 2025
  • Skin Care

    Term Science: Why these tiny bottles are loud

    June 30, 2025

    Sunburn First Aid -7 common mistakes you will regret later

    June 29, 2025

    What is happening first? The step by step guide to build a routine of skin care

    June 28, 2025

    DIY Vitamin C Cucumber The Eye Serum

    June 27, 2025

    Tips for Summer skin care for your best skin

    June 26, 2025
  • Sexual Health

    What kind of professional community is most important to you? Exploring the benefits of SHA’s sex network – Alliance of Sexual Health

    June 30, 2025

    Can Koles really get chlamydia?

    June 28, 2025

    Overward Visitor and Student Health Insurance in Australia for visa holders

    June 27, 2025

    Disassociation of the latest testosterone treatment lines

    June 27, 2025

    We always know that orgasms were good for you. Now there is proof.

    June 26, 2025
  • Pregnancy

    AI helps the couple capture after 19 years and 15 IVF attempts

    June 29, 2025

    7 signs your gut can be out of balance

    June 29, 2025

    Helping parents prepare for birth with calm and trust

    June 28, 2025

    Better screen limits for kids: Expert driver for parents

    June 28, 2025

    What is prenatal ability?

    June 27, 2025
  • Nutrition

    25 best vegan taco recipes that are healthy, easy and full of flavor

    June 29, 2025

    Episode 004: Trust your truth against all logic with Angela de la Agua

    June 28, 2025

    Benefits for the health of CoQ10 you should be aware

    June 27, 2025

    Creatine Completion in Menopause: What does science say?

    June 27, 2025

    GLP-1 Enhance the Smoothie recipes push for weight loss

    June 26, 2025
  • Fitness

    The success story of the AFPA Students – Dr. Nikki Letoya White

    June 30, 2025

    15 easy ways to get 20 grams of protein (Personal Trainer Guide)

    June 29, 2025

    Review of the Heat Index: an approach based on evidence

    June 28, 2025

    Bodybuilding Legend Charles Glass’ 5 Favorite Movements Hamstring

    June 27, 2025

    7 Best energy gels 2025, per runners and dieticians

    June 26, 2025
Healthtost
Home»Men's Health»Science Says A Weekly Pilates Workout Can Improve a Runner’s 5K Time—Here’s a Beginner’s Session to Get You Started
Men's Health

Science Says A Weekly Pilates Workout Can Improve a Runner’s 5K Time—Here’s a Beginner’s Session to Get You Started

healthtostBy healthtostApril 11, 2024No Comments6 Mins Read
Facebook Twitter Pinterest LinkedIn Tumblr Reddit WhatsApp Email
Science Says A Weekly Pilates Workout Can Improve A Runner's
Share
Facebook Twitter LinkedIn Pinterest WhatsApp Email

Doing some form of strength training is one of the best ways for runners to improve their performance and resistance to injury, and Pilates is a fantastic low-impact way to cross-train and support your running.

For more information on how to best incorporate Pilates for runners into your training routine, we spoke with Liz Patient, certified Pilates instructor and founder of Pilates for runners application.

About our expert

About our expert

Liz Patient

Navigating social media links

Liz Patient is a Certified Level 3 Pilates Instructor and Founder Pilates for runners, a service that provides Pilates workouts and workout plans for runners. Patient is an avid runner and created Pilates for Runners in 2020 after using Pilates to help her rehabilitate her own running injuries and prevent them from reoccurring. Patient certified as a Level 3 Pilates Instructor in 2017.

What are the benefits of Pilates for runners?

“Pilates is a powerful tool for runners who want to increase their speed and strength, improve their posture and form, and reduce their risk of injury,” says Patient. “Studies have shown that incorporating weekly Pilates into your training can improve not only your 5K time but also core strength and VO2 max (Finatto et al. 2018).

“Pilates’ emphasis on building a strong core and core — including the glutes, hips and shoulders — while improving coordination, motor control and proprioception [body awareness] all enhance your overall stability and balance. This allows runners to maintain optimal posture and form during each stride when absorbing huge loads through the body from hitting the ground.

“Studies have also shown that Pilates improves your functional movement (Laws et al. 2017 and Lim et al. 2019). As the core becomes stronger, runners experience increased force transfer through their body, particularly in the lower extremities, leading to more efficient and powerful strides.

“Incorporating Pilates into your program can also help reduce injuries and help you enjoy running even more. Pilates is a fantastic balance to running to reduce both mental and physical stress on the body. Focusing on breathing not only helps reduce stress and anxiety, but also helps lower heart rate and blood pressure, reducing physical stress on the body. At the same time, the emphasis on improving overall movement, through range of motion, strength and mobility, all help to reduce the risk of muscle overuse from the repetitive nature of running.”

What is a good way for Pilates runners to start?

“The low-impact nature of Pilates means it can be done at any time without interfering with your running training,” says Patient. “You can start with short but regular and consistent sessions tagged onto your runs or existing strength sessions. Start with just 10 minutes 3-4 times a week to see results and from there you can scale and tailor your sessions around your running.”

Beginner Pilates Workout for Runners

1 Swimming

(Image: Pilates For Runners)

Scenery 1 Delegations 12-15 each side

On all fours, extend your opposite arm and leg away from the body as far as you can. Lift them up, pause, then return to the starting position. Repeat on the other side, alternating sides with each repetition. Imagine you have a tray full of drinks balanced on your back, so when you move you keep your torso as still as possible and don’t let your belly drop as you lift your arm and leg.

Advancement: Once you’ve stretched and lifted your arm and leg, move them to the side away from the body, trying to keep your torso as still as possible.

2 Round the world

Liz Patient introduces Pilates exercise to the world

(Image: Pilates For Runners)

Series 2-3 year 1-2 minutes each side

Subscribe for workout ideas, training tips, reviews of the latest gear and more.

Stand and raise your arms out to the sides at shoulder height to help you balance. Lift one leg and bend the knee of the standing leg to lower into a single-leg squat, hitting the floor with your other leg as far as you can in front of you. Straighten your leg and repeat the movement by kicking the leg to the side. In the next squat kick your leg behind you and then move your leg across and behind you to the other side of the body. Keep your torso as stable as possible over your standing leg as you do this exercise.

Proceeding: Interlace your fingers in front of your chest so you’re not using your hands to help you balance.

3 Leg pulling

Liz Patient demonstrates the Pilates pull leg exercise

(Image: Pilates For Runners)

Scenery 3 year 30-45 seconds

On all fours, press into your toes and then lift your knees straight off the floor, keeping them as low as you can. Lift one leg at a time off the floor keeping your knees and torso as still as possible. Lower your leg back to the floor and repeat on the other side. Imagine that full tray of drinks balanced again on your back.

Proceeding: Raise the opposite arm at the same time you raise the leg and tap the opposite shoulder.

4 One leg hip hinge

Liz Patient demonstrates the Pilates single leg hip flexion exercise

(Image: Pilates For Runners)

Scenery 2-3 year 1-2 minutes on each leg

Stand and raise your arms out to the sides at shoulder height. Swing the hips forward, tilting your chest forward to face the floor and lifting one leg behind you as high as you can. Pause and then return to the beginning. Try to move as smoothly as possible.

Proceeding: Bring your arms above your head at first to increase the challenge to your balance.

5 Side kick

Liz Patient demonstrates the Pilates side kick exercise

(Image: Pilates For Runners)

Scenery 1 year 1-2 minutes on each side

Lie on your side with your knees bent and your body resting on your lower arm. Lift your hips so that your body forms a straight line from knees to shoulders and stretch your upper leg. Raise the top leg to hip height to start. Raise it as high as you can while keeping your hips in place, then lower under control. Try to keep the knee and foot of the moving leg pointed forward or slightly downward, rather than twisting toward the ceiling. This is done to target the lateral hip muscles.

Proceeding: Try doing the same leg movement from a kneeling position with a straight, instead of bent, arm.

Beginners Improve Pilates Runners Science Session Started TimeHeres Weekly Workout
bhanuprakash.cg
healthtost
  • Website

Related Posts

The Role of Phytandrogens in BPH

June 30, 2025

Just 150 minutes of exercise per week could prediabetes reversed

June 30, 2025

Term Science: Why these tiny bottles are loud

June 30, 2025

Leave A Reply Cancel Reply

Don't Miss
News

Who certifies Surinam as free malaria after decades of attempts

By healthtostJune 30, 20250

Today, Surinam became the first country in the Amazon region to obtain a malaria certification…

Does psychiatric drug kill creativity? Rejecting Van Gogh’s myth

June 30, 2025

The Role of Phytandrogens in BPH

June 30, 2025

What kind of professional community is most important to you? Exploring the benefits of SHA’s sex network – Alliance of Sexual Health

June 30, 2025
Stay In Touch
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
  • Vimeo
TAGS
Baby benefits body brain cancer care Day Diet disease exercise finds Fitness food Guide health healthy heart Life Loss Men mental Natural Nutrition Patients Pregnancy protein research reveals Review risk routine sex sexual Skin study Therapy Tips Top Training Treatment Understanding ways weight women Workout
About Us
About Us

Welcome to HealthTost, your trusted source for breaking health news, expert insights, and wellness inspiration. At HealthTost, we are committed to delivering accurate, timely, and empowering information to help you make informed decisions about your health and well-being.

Latest Articles

Who certifies Surinam as free malaria after decades of attempts

June 30, 2025

Does psychiatric drug kill creativity? Rejecting Van Gogh’s myth

June 30, 2025

The Role of Phytandrogens in BPH

June 30, 2025
New Comments
    Facebook X (Twitter) Instagram Pinterest
    • About Us
    • Contact Us
    • Privacy Policy
    • Terms and Conditions
    • Disclaimer
    © 2025 HealthTost. All Rights Reserved.

    Type above and press Enter to search. Press Esc to cancel.