Ramp Up Your Running Routine With Pilates

If you’re a runner looking to improve your performance, reduce injury risk, and enhance your overall well-being, Pilates can be a great exercise to add to your routine. While Pilates is often associated with improving core strength and flexibility, its benefits extend far beyond these areas. Pilates offers runners a wide range of advantages that can lead to more efficient and enjoyable runs. Let’s dive into how Pilates can revolutionize your running experience with the Polestar Pilates principles.

Breath

The first principle of Pilates is breath. Breathing is a critical component of both Pilates and running. Pilates creates an environment where breathing is utilized to increase breath capacity and respiratory efficiency, which can be applied during runs. Faulty breathing patterns can inhibit proper running mechanics and are often associated with pain and movement dysfunctions. Learning to use your diaphragm to breathe properly helps maintain stamina and endurance during long runs, making it easier to regulate breathing and manage fatigue. Furthermore, the focus on breath in Pilates can help reduce stress, alleviate muscle tension, and support quicker recovery between runs.

Mobility

Mobility refers to the range of motion around a joint. Pilates incorporates a variety of stretching and lengthening exercises that improve flexibility and joint mobility. For runners, this translates to better range of motion in the hips, knees, and ankles. Oftentimes, limited mobility of a joint can be the result of faulty movement strategies. Factors including pain or lack of strength can cause poor movement patterns that inhibit our natural motor control. Pilates exercises are designed for the whole body so no muscle groups are left out. In runners, areas such as the upper back and shoulders are often neglected and can cause unnecessary stiffness and limited range of motion. Improving mobility helps achieve a more efficient stride and can reduce muscle tightness that often leads to discomfort and injuries.

Mobility exercises like this one help you to breathe deeper during your runs and maintains your stamina and endurance longer!

Alignment

Pilates encourages awareness of body alignment and posture. For runners, this can help you maintain a more efficient running form, which can enhance performance. Optimal alignment is crucial for runners, as prolonged misalignments can lead to overuse injuries. When your body is properly aligned, it is able to spontaneously engage the proper muscles to sustain, propel, decelerate and move in all planes for the desired movement. Pilates emphasizes balanced muscle development by working the stabilizing muscles groups. This approach can prevent muscle imbalances, which are common culprits of running overuse injuries. 

Control

At the heart of Pilates is the focus on core control, which encompasses the muscles of the abdomen, lower back, and pelvis. A strong core is crucial for runners because it stabilizes the torso, improves posture, and helps maintain proper alignment. Achieving stability means that you are able to control mobility. In runners, stability of the core, lateral hip and lumbopelvic regions are often targeted in cross training. These areas are commonly addressed in Pilates exercises as well. Stability allows you to run with greater efficiency and reduces injury risk related to poor form.

Movement Integration

Movement integration is the ability to facilitate proper mobility, control and coordination. This enables us to learn new movement strategies to replace old ones that may be less efficient. For example, a runner that adds in core control exercises may find that their low back pain improves. Similarly, a runner with chronic knee pain may find that improving their hip mobility eliminates knee symptoms. Heightened body awareness is another benefit of Pilates. This can improve your running form by making you more conscious of your movements and how your body interacts with the ground. Being able to make adjustments with ease leads to a more efficient and comfortable running experience.

Injury Prevention and Rehabilitation

One of the main purposes of Pilates is to create a positive movement experience, which can be in the form of pain free exercise. Pilates is beneficial for both preventing and rehabilitating injuries. Preventing running injuries can be addressed by strengthening weak areas, correcting imbalances, and improving body mechanics. For runners recovering from injuries, Pilates provides a low-impact way to build strength and mobility without exacerbating existing conditions. Furthermore, running long distances can be demanding on the body and Pilates offers a restorative practice that promotes relaxation and recovery.

Implementing Pilates

You don't need long, intensive sessions to integrate Pilates into your running routine. Even a few targeted Mat exercises can complement your training. Group classes for athletes or one-on-one sessions with a certified instructor offer personalized guidance for your goals. Whether you're working on Matwork or using Pilates equipment, exercises can be tailored to increase the challenge. By incorporating Pilates, you'll improve speed, optimize form, and become a more resilient, mindful runner.

Looking to ramp up your marathon or half marathon training with Pilates? The Movement Program at The Pilates Rx is a great introduction to Pilates. With one-on-one sessions 2x/week for 12 weeks, it’s the perfect complement to race training!