Why PILATES for Runners?
- vicgidney
- Apr 14
- 4 min read
Now here’s a topic we’re passionate about! Runlates was born from first-hand experience of how well Pilates can both prepare you for the demands of running, and also help you recover. Our founder Vic trained as an instructor after becoming curious about why this was, and almost 6 years later here we are!
Let’s focus for a moment on what happens when you run..
With every step you could be loading your body with up to 7-8 times your bodyweight (3-4 if you’re running efficiently, more if not). Add up the number of steps in an average run, and that's a lot for your musculoskeletal system to deal with!
Injuries can often arise from what happens in this ‘stance’ phase when you are on one leg - for instance if the joints are loaded out of good alignment, or if there isn’t sufficient strength to support you staying upright.
Running is a repetitive, forward movement and your muscles and joints are performing the same action, over and over (and over and over!) again. So it’s essential they are efficient, performing the right actions at the right time, and working together to reduce fatigue and avoid overuse injuries where some muscles can start to compensate for others.
Biomechanically, there are a number of very subtle movements happening when you run that allow for the bigger muscle groups to work effectively and generate power and speed. Internal rotation at the hip for example, or flexion of the big toe. Movements perhaps we don’t practice as regularly as we should!
Fitness aside, for running to feel fluid and easy the entire kinetic chain needs to be working effectively as a whole - from the afore-mentioned big toe to the angle of your wrist when you swing your arm.
You can probably guess where we’re going with the ‘But how?’ here…
How can Pilates help my running?
Whether you opt for Reformer or Matwork Pilates (both have their benefits), classes are a low-impact way to focus on the ‘fine tuning’ of your movement in general. For instance:
Establishing efficient movement patterns such as the tracking of the legs, with good alignment of ankle, knee and hip and a good range of movement at each joint
Developing pelvic stability and balance when standing on one leg whilst maintaining good alignment as above.
Building strength in key muscle groups required to achieve stability and balance.
Promoting a strong, upright posture that helps to effectively distribute load, often focusing on the posterior chain.
Ensuring we create and maintain mobility in all directions to balance the demands of running as a repetitive, forward activity. This includes rotation, lateral flexion (side bending) and sideways movement.
Sound easy? Regularly repeated movements are like habits that can take time and effort to retrain, and if you’ve ever tried to stop smoking or biting your nails you’ll know how hard it can be to rewire your brain!
Pilates is a mindful, concentrated practice where we complete a low number of repetitions but with intent and focus...
Pilates is a mindful, concentrated practice where we complete a low number of repetitions but with intent and focus, which helps your brain to realise that there is perhaps a more efficient way to move and other muscles it can sometimes use or engage to help. Over time, these new movement patterns become unconscious when you’ve retrained your nervous system and body what to do.
What if I’m a beginner/competitive/older runner or recovering from injury?
One of the many brilliant things about Pilates for runners is that it’s a versatile method where we can tailor exercises to an appropriate level of challenge. It helps to have experience and knowledge of the key principles before attending a Runners class, but you don’t need to be a fast or experienced runner to come along!
When we are focusing on establishing an efficient movement you’ll find the approach progressive.
Let’s use training pelvic stability as an example:
Can we keep the pelvic stable in a supported position with minimal load?
e.g. Can you keep you achieve stability when you’re lying on your back and lift a leg into the air
Can we then achieve it in multiple (supported) positions?
e.g. Lifting a leg when side lying, on all 4s, on your front? This helps to develop 360 strength around the joints.
Can we maintain it in a more functional position, relevant to running?
e.g. Standing on one leg, or single leg footwork on the Reformer
How about when we add challenge?
e.g. During dynamic movement (both legs moving), adding load/resistance such as a prop/springs, or creating instability elsewhere!
At each stage the instructor will give cues to support you to achieve each exercise. Sometimes we may start with a more progressive option, before regressing to fine tune and try to understand and address some of the things that you found difficult!
Lastly, Pilates can be a great way to calm the nervous system, and recover through giving your body the extra TLC it can need when you’re training for an event perhaps or increasing mileage. Mobilising your body in lots of different ways helps to keep joint fluids healthy, and muscles feeling supple. Hopefully it goes without saying that it can also be fun…!
Curious? Enquire about our Introductory workshops, Beginners courses and private appointments now to get started.
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