Why Runners should do Pilates

Why runners should do Pilates?

Simple, it will make you a better runner…

Long distance running in the Blue Mountains demands strength, endurance, and proper body alignment. While pounding the pavement and hitting some mountain trails builds a strong cardiovascular system and mental toughness, others forms of exercise can help runners improve their performance and reduce risk of injury. One such complementary practice that proves immensely beneficial for distance runners is reformer-based Pilates. This blog explores the many advantages of reformer Pilates for distance runners, highlighting how this dynamic workout can optimise your training, reduce injury risk, and keep you hitting personal bests.

As any serious runner knows, muscular imbalances can become serious problems when you push yourself with distance running and repetitive movements which lead to injuries and time off trails. Some common injuries sustained by long distance runners include:

Runner’s knee (patellofemoral pain syndrome): This is a common overuse injury characterised by pain around or behind the kneecap. It is often caused by improper tracking of the kneecap or muscular imbalances.

Shin Splints: This condition which presents as pain around the front of the inner edge of the shin bone is usually direct result of overuse and can be aggravated by running on hard surfaces or improper footwear.

Achilles Tendinitis: Inflammation or irritation of the Achilles tendon, which connects the calf muscle to the heel bone. It typically causes pain and stiffness in the back of the lower leg just above the heel.

Muscle strains: long distance running can put stress on various muscles, such as the hamstrings, calves, or quadriceps. Strain to the iliotibial band around the outside of the thigh can lead to inflammation and pain on the outer side of the knee.

In 2018 a research study looked at the impact of 12 weeks of Pilates training on 5KM running performance in recreational runners. What they found was that twice weekly reformer Pilates over 12-weeks significantly improved 5KM run time as well as led to improved running efficiency, core, and lower limb muscle strength. 

1. Core Strength and Stability:

Reformer Pilates places a strong emphasis on core strength, targeting the deep abdominal muscles, back muscles, and stabilizing muscles of the pelvis. A strong core is crucial for maintaining proper running form, stabilizing the spine, and transferring power efficiently through the body. By practicing Reformer Pilates, runners can develop a solid foundation of core strength, leading to improved stability and reduced risk of injuries.

2. Muscle Balance and Flexibility:

The Blue Mountains’ rugged landscapes and trails require agile movements and adaptability. Long-distance running often involves repetitive movements, which can lead to muscle imbalances and tightness. Reformer Pilates incorporates a wide range of exercises that target different muscle groups in a balanced manner. The controlled movements and stretches performed on the Reformer help to lengthen and strengthen muscles, promoting a more balanced and flexible body. Improved flexibility can enhance running efficiency, increase stride length, and reduce the strain on joints and muscles.

3. Posture and Alignment:

Proper posture and alignment are vital for efficient running mechanics and injury prevention. Reformer Pilates focuses on correcting postural imbalances and promoting optimal alignment. The resistance provided by the Reformer equipment helps to strengthen weak muscles, particularly those responsible for maintaining a stable and upright posture. By practicing Reformer Pilates, long-distance runners can improve their posture, which can enhance breathing capacity, reduce fatigue, and optimize performance.

4. Injury Prevention and Rehabilitation:

Reformer Pilates is a low-impact exercise that minimizes stress on the joints while still providing a challenging workout. By engaging in regular Reformer Pilates sessions, long-distance runners can improve their muscular endurance, develop stronger connective tissues, and enhance joint stability. The controlled movements and emphasis on proper alignment can also help in rehabilitating and preventing common running injuries such as runner’s knee, shin splints, and IT band syndrome. Additionally, Reformer Pilates can aid in recovery by increasing blood flow, promoting muscle repair, and relieving muscle tension and soreness.

5. Mental Focus and Mind-Body Connection:

Long-distance running requires mental fortitude and focus. Reformer Pilates, with its emphasis on mindful movement and concentration, can enhance the mind-body connection. The fluid and controlled motions performed on the Reformer machine demand concentration, allowing runners to develop greater body awareness and control. This heightened focus can be transferred to the running practice, enabling runners to maintain a more efficient stride, regulate breathing, and overcome mental barriers during challenging workouts or races.

Here’s a few examples of some Reformer Pilates exercises we commonly prescribe for endurance runners from a performance and injury management perspective.

Reformer Pilates provides long-distance runners with a multitude of benefits that can significantly impact their performance, reduce the risk of injuries, and improve overall well-being. By incorporating Reformer Pilates into their training routine, runners can enhance core strength, improve muscle balance and flexibility, optimize posture and alignment, prevent injuries, and cultivate mental focus. To ensure that you get the most out of this modality, we recommend consulting with a Pilates trained Exercise Physiologist to assess your unique needs, health and running goals. Want some more info or discuss how to maximise your training, call, or stop by our Blue Mountains Pilates studio in Springwood.