As a runner, I totally understand the demands of running and how it can be difficult to stay injury free.  It's a sport that highlights your imbalances! Pilates helps bring awareness to how you move and you will start to notice (when running) what feels 'off.'  Then, and only then can you start to work evening up those imbalances.

Running is a demanding sport, requiring not only cardiovascular endurance but also muscular strength, flexibility, balance, and coordination. Many runners focus solely on running, often overlooking the importance of cross-training to enhance performance and prevent injury. Pilates, a form of low-impact exercise that emphasizes core strength, flexibility, and controlled movement, has become increasingly popular among athletes for its unique benefits. Here’s why Pilates is particularly good to support running.

Runners are particularly susceptible to injuries such as shin splints, IT band syndrome, plantar fasciitis, and knee pain. Many of these injuries are caused or exacerbated by muscle imbalances, weakness, or poor movement patterns. Pilates addresses these issues directly by strengthening underused muscles, stretching tight areas, and training the body to move in proper alignment. By correcting these imbalances, Pilates helps reduce the risk of both acute and chronic injuries.

One of the cornerstones of Pilates is building a strong core. The core is not just the “abs” but includes the deep muscles of the abdomen, back, and pelvic floor. For runners, a stable core translates to better posture, improved running form, and greater efficiency. When the core is strong, the pelvis, hips, and spine are better supported, reducing excess movement and wasted energy. This stability allows runners to maintain proper alignment and form, especially during long distances or when fatigue sets in.

Proper running technique requires optimal alignment of the head, shoulders, spine, hips, and legs. Pilates teaches body awareness and correct posture through every exercise, fostering habits that carry over into running. Improved posture means runners are less likely to slouch or develop compensatory movements that can lead to overuse injuries. Over time, Pilates helps runners become more aware of how they hold their bodies, both while running and in daily life.

Tight muscles are a common issue for runners, especially in the hips, hamstrings, calves, and lower back. Pilates incorporates dynamic and static stretching throughout its repertoire, promoting greater flexibility and elasticity in the muscles and connective tissues. Flexible muscles move through their full range without restriction, helping runners achieve a longer, more fluid stride while reducing the risk of strains and pulls.

Pilates emphasizes precise, controlled movements and mindful awareness of the body. This increased proprioception—the sense of where your body is in space—helps runners detect early signs of fatigue, compensation, or poor form. With greater body awareness, runners can make subtle adjustments to improve efficiency and reduce impact, even mid-stride.

While running primarily uses the quadriceps, hamstrings, glutes, and calves, it also relies on a host of smaller stabilizing muscles in the hips, ankles, and feet. Pilates targets these often-neglected muscles, including the hip abductors and adductors, deep gluteal muscles, and intrinsic foot muscles. Strengthening these supporting structures helps stabilize joints and absorb the repetitive impact of running, paving the way for improved performance and resilience.

Efficient breathing is key to endurance and performance. Pilates incorporates breath with movement, teaching practitioners how to engage the diaphragm and utilize full, deep inhalations and exhalations. This not only improves oxygen delivery to working muscles during running but also enhances core engagement and overall movement quality. Many runners find their breathing becomes more controlled and rhythmic after practicing Pilates regularly.

Pilates is gentle on the joints and can be easily adjusted to any fitness level, making it an excellent option for active recovery days. Pilates sessions help flush out toxins, reduce muscle soreness, and maintain mobility without adding excessive strain. Consistent practice supports faster recovery, allowing runners to return to their primary sport feeling refreshed instead of depleted.

Running is as much a mental challenge as a physical one. Pilates encourages mindfulness, concentration, and focus, all of which are transferable to running. The controlled nature of Pilates movements fosters a calm, present mindset, helping runners deal with “the wall” or the mental fatigue that can accompany long races. Additionally, Pilates serves as a form of stress relief, reducing tension in both mind and body.

Ultimately, Pilates contributes to a runner’s longevity in their sport. By building a strong, balanced, and resilient body, runners are better equipped to handle the demands of training and competition, with lower risk of injury and burnout. Many elite runners and coaches now incorporate Pilates into regular training regimens, not only to gain a competitive edge but to ensure an active, healthy running life for years to come.

4 WEEK RUNNERS SPECIFIC PILATES COURSE in October 2025 : 4 x 45 mins £45

MERLEY COMMUNITY CENTRE

STARTING OCTOBER - REGISTER YOUR INTEREST BY EMAILING ME.

What to expect - a 4 week course focusing specifically on core strength, pelvic stability, hip/knee/ankle mobility and strength, as well as balance.