Pilates for runners: which capacities can it train?
Pilates can complement running: trunk and pelvic control, hips, coordination and mobility. What a trial with runners found about 5 km performance.
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To run, you need to produce force, repeat foot strikes and coordinate your body over hundreds or thousands of strides. Preparation doesn't depend only on the kilometres: it can also include work aimed at movement control and muscular endurance.
Pilates can be part of that complementary preparation, and there are promising results on its contribution to running performance.
Trunk and pelvic control
While your legs alternate support, your trunk and pelvis help organise the movement.
In Pilates, you can work on that coordination through exercises in which you move your limbs while controlling the centre of your body. The aim is to develop the ability to manage movement, without trying to keep your body rigid when you run.
Hip and leg work
Exercises for the glutes and other lower-limb muscles can add a different stimulus from the repeated motion of running.
Tasks done one side at a time also let you focus on controlling each limb. This work can be part of a preparation that also includes specific strength training, depending on your goals.
Coordination and mobility
Combining arms and legs, alternating sides and exploring different ranges are ways of working on how you organise movement.
Hip and ankle mobility can also be addressed, aiming for a useful and controlled range. More flexibility doesn't automatically mean more efficient running.
What do we know about performance?
In a trial with 32 young runners, adding a Pilates programme to running training for 12 weeks improved 5 km performance and the energy cost of running.1
Better running economy means using less energy to run at a given speed. It's a relevant result for anyone looking to improve performance, although it can't yet guarantee the same effect for every runner or with any Pilates programme.
At DUO
Our classes can add strength, mobility and coordination work to your preparation. Consider how demanding each session is and leave room to arrive recovered for your most important runs.
Complement the kilometres with work that supports every stride.
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