6 Pilates Tips for Runners
It seems to be a big thing now of running groups, people running for Hyrox, or simply people wanting to get fit so they buy their first pair of running shoes to get out there! This is all great but - are you treating your body well for the big impact running can have on your body?
I used to absolutely despise running long distances. When I was young I was all about the quick sprint – get it over and done! As I got older I discovered that running could be a relaxing pastime and a way for me to de-stress. But it wasn’t always like that. I struggled at first as you always do when you’re stepping into something new. Then when I had built a good foundation, gaining stamina, I could pay closer attention to technique.
Later, when I discovered Pilates, I found that the method was excellent cross-training for my running. While that was not as well-known back then, nowadays there is greater awareness about how well Pilates enhances any athletic activity. The focus on core strength, spinal health and flexibility for the hips and legs especially makes it a conditioning program ideal for balancing out the body from hitting the pavement.
Here are some tips for those of you who have Pilates experience. If you’re new to Pilates, please contact me to discuss Introductory packages.
Pre-run, take 10 minutes to do a portion of your favourite Pilates routine. I suggest the stomach or ab series – which is also known as “the fab 5” from the Mat workout. Do it before your run to help warm the core and the spine
Single-leg Stretch
Double-leg Stretch
Criss-Cross
Single Straight Leg Stretch
Double Straight Leg Stretch (Lower and Lift)
Practice utilising the Pilates principle of Breath to enhance your oxygen efficiency. Of course you can’t help but breathe when you are working out. But when you utilise a fuller and measured breath as you do in Pilates, you‘ll be more efficient in distributing oxygen to those working muscles!
Pre-occupy yourself with Posture. Posture is dynamic and greatly influences your overall alignment and breathing. Your run is a good excuse to “zone out” from the stress, but do “zone in” to your activity and occasionally ‘body scan’ yourself from head-to toe.
Foot care – There’s no doubt that whether or not you run, feet sure take a beating. In Pilates we pay a lot of attention to how we lug them around.
Post-workout, you’ll be good and warm and the muscles are more prepared for a nice stretch.
Can’t fit in a full mat routine after you’re done?
Here’s a quick reference list of exercises great for the hips and legs. Choose a few favourites and vary after runs:
Bridge
Single-leg kick
Saw
Double-leg Kick
Single-leg circle
Swimming
Side-lying series
Seated Mermaid
Swan
If you'd like any more information on Pilates for running, i am taking on new spaces for clients or small groups if you have friends who would like to join / make it more social. Just send me a message or email and lets have a chat!