Pilates and Running: The Benefits of Pilates for Runners

For the most part, Pilates and running share a lot of the same benefits. They both build your muscle endurance, enhance your cardio system and help to prevent a range of diseases¹.   

However, running (especially high-intensity or long-distance) does have one key difference – it’s high impact. Common injuries like Achilles tendinitis, runners’ knee, IT band syndrome, shin splints, ankle sprains and a variety of muscle pulls and strains often occur from running – mostly from overuse.  

To reduce your risk of injury, train your coordination and improve your pace, runner Pilates is a low-impact solution that can empower your performance. Below, the experts at FS8 will guide you through a variety of ways that Pilates can improve your fitness journey, helping you transition from the studio to the pavement. 

5 top benefits of Pilates for runners 

Keep reading to explore the range of benefits you can experience with mat and reformer Pilates for runners. 

1. Builds core strength and stability 

Runner Pilates teaches you how to build your core muscles with strength exercises, improving the stability in your mid-torso. A strengthened core keeps you upright when running, helping to support your form as you exert yourself. 

You’ll also be able to run for longer, as an acceptable running form remains energy efficient – and ultimately lighter on your joints.  

2. Increases flexibility and power 

Pilates for runners increases flexibility throughout your body – the main benefit being an increased range of motion in your hips, knees and ankles. Improving flexibility will add strength your body and prevent other muscles from overcompensating due to limited movement in other areas.  

While running, your flexibility plays a role in your ability to generate power. The aim is to easily lift your knee above your hip, so your leg has more opportunity to push down (when speeding up). Your ankle’s ability to flex up and down will also limit how much force you generate when hitting the ground. 

3. Facilitate a stronger mind-body connection 

One transferable skill that Pilates exercises for runners have is the ability to focus on specific muscle contraction and tension. The emphasis on conscious thought to stimulate your muscles in Pilates can increase how much power you’re able to produce. Mastering Pilates breathing techniques also remains a great way to breathe efficiently during physical fatigue.  

This mind-body connection will help most when you need to get into a steady running rhythm or speed up in intervals. 

4. Prevents injury and supports recovery 

When comparing running vs Pilates, the fundamental difference is that running involves constant repetition of the same movement, whereas Pilates workouts involve a variety of dynamic exercises. The range of exercises in low-impact Pilates will usually work to address muscle imbalances, posture issues and joint alignment. It’s often the aggravation of these issues that cause overuse injuries rather the amount of running an individual does.   

Stretching and mobility work help alleviate muscle soreness and areas of tightness after a run. The movement in reformer Pilates will also help to give your knee joints a break after a running session.  

5. Promotes weight loss 

Setting a Pilates and running schedule as your workout routine is a fantastic way to maximize weight loss. Did you know there’s such thing as high intensity Pilates? Workouts like FS8 Blast or FS8 Flex are empowering ways to burn calories while minimizing stress on your joints.   

If you’re looking at long-distance running – the benefits of greater flexibility and mobility mean you can run further. And the longer you run (even at a low intensity) – the more calories you torch.  

Pilates exercises for runners 

So, you’re ready to transform your body and fitness with an empowering Pilates and running routine. Sounds exciting – to get you started, we’ll guide you through a few run enhancing exercises from our FS8 workouts. 

Glute bridges 

Glute bridges build your core and glute strength, which plays a massive role in your acceleration. 

To perform a glute bridge: 

1. Lie on your back with your knees bent and shoulder width apart. 
2. Slowly raise your hips off the floor, consciously engaging your glutes and abs. 
3. Keep raising your hips, until your shoulders, back and knees form a straight line. 
4. Hold the top of the movement for a few seconds, then slowly lower your hips to the floor. 

Single leg deadlift 

Improving posture and reducing back pain, single leg deadlifts can elevate your running form. 

To perform a single leg deadlift: 

1. Balance on one leg. 
2. Keeping your back straight and a slight bend in your moving knees, bend forward at your waist until your back is parallel with the ground. 
3. While you bend forward, extend your free leg, trying to get it in line with your back. 
4. Hold for 10 seconds and then return to your starting position. 
5. Repeat on your other leg. 

Single leg circles 

Perform this exercise in a Pilates workout and during a prevention warmup before you head out for a run. Leg circles strengthen your hips, core and are especially good for preventing IT band injuries. 

To perform single leg circles:  

1. Lie flat on your back. 
2. Bend one of your knees, then extend that leg out towards the ceiling. 
3. Keep your opposite leg flat, parallel with the ground. 
4. Half-circle your extended leg inward toward your other leg, bringing it slightly down, so your feet are about five inches apart. Then bring your leg back to the top. 
5. Repeat multiple times and then switch legs. 

Kneeling hip flexor stretch 

This Pilates exercise for runners stretches the hip flexors on your rear leg, and the glutes of your front leg. 

To perform the kneeling hip flexor stretch: 

1. Starting in a kneeling position, slowly push your hips forward so that your rear leg extends behind you. 
2. Keep your back straight and hold the stretch for 15 seconds. 
3. Repeat three times and switch sides. 

Pilates is awesome – running is awesome – but, running and pilates together? That will take your fitness to an entire new level. For some extra calorie burning, next, read our guide to metabolic workouts. 

1 https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/