Pilates for Runners: How Pilates Can Support Your Running

If you love running, you’ll know that getting stronger and improving your running isn’t just about running more miles.

Adding Pilates to your training can be a great way to complement your running by working on strength, mobility, stability, balance and body control - areas that can sometimes get overlooked when most of your training is focused on getting out and running.

Whether you’re training for your first 5K, working towards a marathon or simply enjoy getting out for a run, Pilates can be a valuable addition to your weekly routine.

Why is Pilates good for runners?

Running is repetitive movement. Pilates offers the opportunity to move your body in different ways while developing strength and control.

Research and expert guidance suggest Pilates can help improve areas including core strength, balance, flexibility and movement control, making it a useful form of cross-training for runners.

Here are some of the reasons runners may benefit from Pilates.

1. Build a stronger core

Your core does much more than give you a strong-looking stomach. A strong and controlled core helps support your pelvis and spine and allows you to maintain good posture as you move.

Pilates places a lot of emphasis on core control, making it a great way for runners to strengthen the muscles that help stabilise the body while running.

2. Strengthen your glutes and legs

Your glutes, hips and legs do a huge amount of work when you run. Pilates can target these areas through controlled movements, resistance and single-leg exercises, helping you develop strength and stability alongside your running training.

This is particularly useful because running itself doesn't necessarily train every muscle in the same way.

3. Improve mobility and flexibility

Running involves repeating the same movement pattern thousands of times. Pilates takes your body through a wider variety of controlled movements in all different planes of motion, and can help you work on mobility around areas such as your hips, spine and shoulders.

Better mobility can help you move more freely and may be particularly useful if you tend to feel stiff after longer runs or harder training sessions.

4. Work on balance and stability

Running is essentially a series of single-leg movements. Pilates includes plenty of exercises that challenge balance, coordination and stability, helping you become more aware of how your body moves.

Developing better control on one leg at a time can be particularly relevant for runners.

5. Support recovery

Pilates is a low-impact form of exercise, so it can be a great option on days when you want to keep moving without adding another high-impact workout.

A gentle Pilates session can provide an opportunity to work on mobility and movement while giving your body a break from the repetitive impact of running.

That doesn't mean Pilates replaces rest. Recovery, sleep and appropriate training load are still incredibly important.

Should runners do Mat Pilates or Reformer Pilates?

The good news is that both Mat and Reformer Pilates can complement running.

Mat Pilates

Mat Pilates uses your body weight and can be an excellent way to work on core strength, stability, mobility and control.

It's also easy to incorporate into your routine because you don't need a Reformer or lots of equipment.

Reformer Pilates

Reformer Pilates uses springs as resistance to challenge your muscles in different ways.

The added resistance and support of the Reformer can provide plenty of opportunities to work on leg strength, core stability, balance and controlled movement.

Ultimately, you don't have to choose one.

Mat and Reformer Pilates can both have a place in a runner's training routine.

How often should runners do Pilates?

You don't need to spend hours doing Pilates to benefit from it.

For most runners, the key is finding a routine that works alongside their existing training rather than adding so much extra exercise that it becomes difficult to recover.

Even one or two Pilates sessions a week can be a useful addition, depending on your running schedule, goals and overall training load.

If you're training for a race, you might also choose different types of Pilates depending on where you are in your training cycle, focusing more on strength and stability during some periods and mobility and recovery during others.

Can Pilates improve your running?

Pilates isn't a replacement for running-specific training or strength training, but it can be a useful part of a well-rounded training programme.

One small study of recreational runners found improvements in core strength and running-related measures after a 12-week Pilates programme, although research in this area is still developing.

Think of Pilates as supporting your running, rather than replacing it.

Your running builds your running fitness. Pilates can help you build strength, control, mobility and body awareness alongside it.

Ready to give Pilates a try?

You don't need to be an experienced runner or a Pilates expert to get started.

Whether you're training for your next race or simply want to complement your regular runs, Pilates can be a great addition to your week.

At Reform & Glow in Wigston, Leicester, we offer both Mat Pilates and Reformer Pilates, with classes designed to help you build strength, improve movement and feel stronger in your body.

So if you're a runner looking for a new way to support your training, why not give Pilates a try?

View our timetable and book your next Pilates class at Reform & Glow.