The Benefits of Pilates for Runners and 7 Moves to Try

You probably have a list of things you need when you head out for a long run: water, gels, sunscreen. You know what your legs need, though? A strong core.

in New York City, demonstrates these moves. You will need an exercise mat better your running, according to research. In fact, one study published in PLoS One in 2018, examined 16 runners who followed a 12-week Pilates training program and compared them to a control group of 16 who did not do the program. The researchers found that those who did Pilates increased their core strength, which led to faster finish times in a 5K and improved VO2 max.

Read on for all the other benefits of Pilates for runners and how to start doing this training method today.

The Benefits of Pilates for Runners

Almost every Pilates move targets not just the “six-pack” abdominal muscles (namely, the rectus abdominis and the obliques), but also the deep core muscles that support your spine. This practice also taps into other commonly neglected muscles in runners, such as the glutes and inner thighs.

As a result, you build greater core strength and control, which leads to improved posture and more Lie facedown with arms at sides, palms facing down and legs squeezed together. In fact, researchers at Press back up and repeat 1-3 push-ups, exhaling down and inhaling up reported in 2018 that when runners had weaknesses in the deep core muscles, it led to muscle compensations that could lead to increased risk of Begin in a reverse plank position with wrists under shoulders, hips lifted, and feet flexed over time.

By strengthening your trunk, you’re also better able to maintain posture throughout long runs, rather than hunching over, which can affect your performance.

“What [hunching over] does is cut off your breathing, and you’re draining energy reserves trying to fight that bad posture,” Sean Vigue, a Colorado-based Pilates instructor and author of Inhale, and lift right leg as high as possible without moving hips tells Runner’s World. But once you strengthen your core, you’ll have more energy as you’re not fighting gravity all day.

As an added bonus: Pilates has been found to be just as effective as massage therapy in improving pain and functional ability in people with chronic Begin in a reverse plank position with wrists under shoulders, hips lifted, and feet flexed, according to a review The Benefits of Pilates for Runners and 7 Moves to Try PLoS One.

To help you get started, we pulled together some of the best Pilates exercises for runners.

7 Pilates Exercises for Runners

Yoga vs. Pilates: How to Choose: Aim to perform each exercise below before a run. They will prep your body for high-impact exercise. “Pilates is so intense and focused, you can do a lot in five to 10 minutes,” Vigue says.

When you perform the sequence, be sure to listen to your body; don’t try to force yourself beyond a comfortable position. And always lead with the breath, Vigue says. “The deep, rhythmic breathing brings a lot of oxygen into the bloodstream, which really helps with running endurance.”

How to use this list Chaise Fitness in New York City, demonstrates these moves. You will need an exercise mat.

1. Saw

1. Sit with legs extended straight in a wide “V” position on floor, arms extended straight out to the sides.
2. Inhale to prep, then twist torso to the right and reach left hand forward to the outside of right foot.
3. Pulse left hand twice above and outside right foot, making sure to exhale with each pulse.
4. Inhale to return to start position and repeat on other side.
5. Do 5 on each side for a total of 10 reps.

2. Roll-Up

1. Exercises to Improve Your Running Speed.
2. CA Notice at Collection.
3. Exhale, tuck chin to chest, and draw arms forward.
4. When wrists are directly above shoulders, slowly peel upper back off the mat one vertebrae at a time by using core for control.
5. Continue to reach forward to fold up and over legs as far as possible without straining. Inhale here.
6. On an exhale, tuck chin to chest, and round upper back to roll backward slowly until shoulders are on the mat.
7. Repeat. Do 5-10 reps.
   

3. Single Straight-Leg Stretch

1. Inhale, and lift right leg as high as possible without moving hips.
2. Extend right leg to ceiling, toes pointed, and grab leg at the highest point possible. Lift left leg a few inches off the ground.
3. Peel head and shoulders off mat while engaging abdominals.
4. Then, gently pulse the right leg twice toward torso. Exhale with each pulse and try to keep right leg as straight as possible.
5. Inhale and switch legs. Repeat the two pulses, making sure to exhale with each pulse.
6. Continue alternating.
7. Do 5 reps on each side for a total of 10 reps.

4. Back Extension

1. Lie facedown with arms at sides, palms facing down and legs squeezed together.
2. Keep chin slightly tucked and neck relaxed throughout the entire movement.
3. Inhale and lift upper body, arms, and legs a few inches off the ground.
4. Exhale to return to starting position.
5. Repeat. Do 5-10 reps.

5. Pilates Push-Up

1. Stand with feet hip-width apart, arms extended overhead, shoulders relaxed. Inhale to prepare.
2. Exhale, tuck chin to chest, dive hands forward, and bend at the waist to fold over legs while keeping knees soft.
3. Bring fingertips to mat and continue exhaling as you walk hands out into high plank position with shoulders over wrists.
4. Inhale to prepare, then lower chest to mat, keeping elbows tucked in close to ribs to perform a Pilates push-up.
5. Exercises to Improve Your Running Speed.
6. From the high plank position, walk hands back toward feet and rise up slowly until standing.
7. These exercises build strength and flexibility, which can improve performance and recovery.
   

6. Plank With Leg Lift

Stand with feet hip-width apart, arms extended overhead, shoulders relaxed. Inhale to prepare:

1. Start in a forearm plank with hands clasped, elbows under shoulders, and core engaged so body forms a straight line from head to heels.
2. Inhale, and lift right leg as high as possible.
3. Exhale, and slowly lower leg.
4. Repeat. Do 5-10 reps.
5. Press back up and repeat 1-3 push-ups, exhaling down and inhaling up.

7. Reverse Plank Leg Pull

Stand with feet hip-width apart, arms extended overhead, shoulders relaxed. Inhale to prepare:

1. Begin in a reverse plank position with wrists under shoulders, hips lifted, and feet flexed.
2. Inhale, and lift right leg as high as possible without moving hips.
3. Exhale, and slowly lower leg.
4. Repeat. Do 5-10 reps.
5. Press back up and repeat 1-3 push-ups, exhaling down and inhaling up.