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.
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
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
Series 2-3 year 1-2 minutes each side
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
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
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
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.
