Because there are many styles of yoga, classes can vary widely. The connecting factor is that a?

Cross training not only gives you a break from the impact of running, but can support many other aspects of being a strong athlete, including building core strength and improving mobility.

Two types of cross-training workouts that you might consider: yoga and Pilates, both of which offer a low-impact way to build strength and flexibility, as well as relieve stress.

But how do you choose? What are the benefits of yoga versus Pilates?

This complete guide breaks down everything runners should know about yoga and Pilates, plus why you might choose one over the other.

Yoga and Pilates have similarities in that they both focus on muscles simultaneously, while also challenging core strength, says Suskin, offer a low-impact form of exercise (meaning no jumping), and you can tailor each practice to different fitness levels, whether you’re a beginner or advanced athlete. Plus, you can do both Pilates and yoga with minimal equipment—just your mat and time to focus on your movement.

Even better: Both Pilates and yoga offer research-backed health benefits. For example, a study by researchers from the New York University Grossman School of medicine found that yoga has the potential to reduce anxiety. Another study published in the European Journal of General Cardiology in 2014 highlights yoga’s effectiveness at reducing risk factors of heart disease.

As for Pilates, a study published in Frontiers in Neurology Both yoga and pilates build strength and improve flexibility. Heres how to pick your workout, balance, and flexibility.

Another systematic review and meta-analysis published in PLoS One in 2021 says that both practices, Pilates and yoga, may help older women maintain bone mineral density and that these forms of exercise are beneficial for strength and balance.

Now that you know both Pilates and yoga can help you make gains in your health and fitness, here’s a breakdown of each discipline and how they differ.

Sarrah Strimel-Bentley, founder of Damn Good Yoga, who’s certified in four styles of yoga (hatha, vinyasa, restorative, and yin) says yoga offers runners the opportunity to lengthen and strengthen the muscles that are short and tight.

“Yoga is important for runners because it offsets the constant repetitive movement of your stride when you’re running,” she tells Runner’s World. For example your hamstrings contract when you’re running and a regular yoga practice helps stretch them out and open up those overused muscles you’re relying on to run, she adds.

and can be setting yourself up for injury, says 500-hour certified Pilates instructor, and trying How Mindfulness Boosts Workout Motivation, can also help runners gain more control of their breath, which can be helpful in boosting performance.

A yoga practice also encourages mindfulness, and this is something that can also benefit your running. Tapping into that awareness of being present and mindful, can also help runners gain more control of their breath, which can be helpful in boosting Pilates With Abs.

The major benefits of yoga include:

• Mindfulness and relaxation
• Improved balance
• More flexibility
• and can be setting yourself up for injury, says 500-hour certified Pilates instructor
• Injury prevention
• variety of yoga classes

In general, yoga is a practice of asanas (or specific postures) that are linked to breath (pranayama). While yoga started as more of a mind-focused practice, today’s classes include more physical elements. And now there are many different styles of yoga for all fitness levels and preferences, including types like hatha, vinyasa, power, yin, ashtanga, and Iyengar. There are also more modern styles like hot yoga, chair yoga, and restorative yoga.

As a runner you need full range of motion through your yoga class will connect your breath with each pose, with a reminder from the instructor to be present in the class and in each pose. In most yoga classes, you’ll either practice flowing quickly through poses or hold poses for a little longer, while still connecting one to the next.

Strimel-Bentley says her classes are typically 60 to 75 minutes long and begin with a warmup of the spine, joints, ankles, and the muscle groups she’ll focus on during class.

As is typical for yoga classes, Strimel-Bentley works her class toward a challenging peak pose, like a headstand, crow pose, or splits, and then brings the class back down from there.

Most yoga classes offer props like blocks, but if you never work those muscles at their full range, you miss out on a lot of potential.

Some yoga teachers weave themes or philosophies into their instruction, too. For example, they might encourage you to feel empowered as you go through a warrior sequence, or have an open heart as you open up your chest in downward-facing dog.

In most yoga classes, you can also expect a relaxing Savasana (or corpse pose) at the end. This is a time to turn down the lights, stretch out on your mat, meditate, listen to soothing sounds or music, and consciously release tension—all things runners can definitely benefit from, and for many yogis, their favorite part of the class.

How to Cross-Train Your Way Into a Goal Race stride and strength through that stride, and Pilates helps you build that mobility and strength.

Core stability, a signature pay-off of Pilates, is also super important for runners to maintain an upright posture on the road, as well as to run efficiently. A classic move, known as the Pilates hundred—in which you maintain a hollow-hold-like position while pumping the arms and focusing on the breath—is a good example of a Pilates exercise that would benefit runners’ core strength and endurance.

Pilates is also a great way to strengthen other muscles runners rely on. “Runners have a lot of power in quads, hamstrings, and hip flexors, Both mat and reformer classes focus on resistance training, either using power and can be setting yourself up for injury,” says 500-hour certified Pilates instructor, Abby Suskin of Brooklyn, New York and founder of Pilates With Abs.

Runners also can benefit from the breath work incorporated into Pilates classes, as you’ll often start each class with a breathing warmup to help you get connected to your core. As Suskin says, “breath is one of the pillars of Pilates because it is directly connected to core activation.”

The major benefits of Pilates include:

• Core strength
• Total-body strength
• Better balance and posture
• Working on muscles simultaneously, while also challenging core strength, says Suskin
• Injury prevention and injury rehabilitation

Pilates was originally developed by Joseph Pilates (hence the name) as a rehabilitation method. According to the Pilates foundation, Pilates attached bed springs to hospital beds (of patients unable to walk) to help support patients’ limbs. Much of the equipment he developed is still in use today in studios everywhere.

and strength through that stride, and Pilates helps you build that foam roller, Suskin explains. “Mat Pilates is also traditionally a series of 34 movements developed by Pilates that constitute a total-body workout using only bodyweight as resistance,” she says.

Other classes involve a reformer. A reformer is a traditional piece of Pilates equipment that looks like a moving mat with springs, pulleys, ropes, and a sliding carriage. On the reformer, your core is challenged by balancing on the moving mat while using your arms and legs against the resistance of the springs.

“Both [mat and reformer classes] focus on resistance training, either using bodyweight or springs to strengthen and stretch muscles simultaneously, while also challenging core strength,” says Suskin.

What makes Pilates stand out from yoga is that it has more of a focus on resistance training, particularly when using the reformer or even when incorporating light weights or bands into a mat class.

For those who haven’t taken a Pilates class before, Suskin says a reformer-style session is probably the way to go. “Because the reformer has the moving mat and added springs and straps, it’s easier to isolate muscles for strengthening or stretching, so in some ways it’s better for beginners or those recovering from injury when used one-on-one with a Pilates teacher,” Suskin says.

Suskin says the intensity of a Pilates class can vary, depending on the type of Pilates (mat versus reformer) and the instructor, but you can expect a lot of total-body work and a big core burn.

“Pilates can be dialed up or down in terms of intensity, which is one of its perks,” Suskin says. “While you’ll hardly ever see plyometric movements like jumping in Pilates, you’ll definitely break a sweat in a more athletic Pilates class by incorporating movements like planks, squats, and lunges Both yoga and pilates build strength and improve flexibility. Heres how to pick your workout.”

Pilates hasn’t been around for as long as yoga, but it still has a solid history. No matter what class you take, a good Pilates session will get your core fired up and lend itself to more functional mobility and muscle strengthening.

Opt for Pilates if you’re looking specifically to build more strength and muscular endurance, especially in the core.

With a wide variety of yoga classes, there’s something for everyone, whether you’re looking to move quickly and build heat in a power class or wind down, meditate, and stretch it out in a yin or restorative class. Regardless of the intensity, a good yoga class will get your mind relaxed and body feeling loose and limber.

Go for yoga if you want something a little more low key and you want to focus on your mindset more, too.

It’s always smart to check with your doctor or physical therapist about what might be right for you. Try out a couple classes of each modality. Chances are you will end up finding a way to incorporate both into your workout routine.

Both yoga and Pilates are great low-impact forms of exercise to add to your cross-training days. Depending on your goals and past injuries, one may suit you better than the other, so set those objectives first and consider weak areas of the body you’d like to work on improving. You may also just enjoy one more than the other, so pick the one you’ll stick to.

It’s always smart to check with your doctor or physical therapist about what might be right for you. Trying out a couple classes and instructors to find the one you like best is also a good option.

Jennifer Acker

Jennifer Acker reports on a wide range of health and wellness topics for Runner’s World and Bicycling. She’s passionate about delivering journalism that enriches the lives of readers. Jennifer is a lifelong runner—with several half marathons, and a few marathons under her belt, certified yoga instructor, and having grown up in the Pocono Mountains, always has a mountain bike and pair of skis ready for the perfect fall or winter day.