Runners often hear about the importance of a strong core, and Pilates is one of the best forms of exercise for strengthening this area.
Pilates routines use small, controlled movements to target the core while increasing flexibility, mindfulness, kinesthetic awareness, and overall fitness.
Though some runners are intimidated by going to a Pilates class and getting on a reformer—the contraption with a sliding platform and various straps and pulleys—the good news is that there are Pilates exercises for runners that you can do right at home to strengthen your core.
In this guide, we will discuss the benefits of Pilates for runners and share the best exercises for strengthening your core. These can be used as a form of cross-training and help decrease your risk of injury.
What Is Pilates?
Pilates is an exercise that focuses on precise, deliberate movements to strengthen the core, improve alignment, and increase flexibility and strength.
Pilates was started when German-born Joseph Pilates, who moved from Germany to New York City in 1923, opened the first Pilates studio.
Developed after observing the deleterious effects of battle injuries on the function and health of soldiers in World War 1, Joseph Pilates’ goal was to develop a form of fitness training that could help rehabilitate injured soldiers by strengthening, stabilizing, and stretching certain muscles.
Joseph Pilates originally called his fitness method “Controlology” and designed it based on the guiding principle that “It is the mind itself which builds the body,” which speaks to the emphasis on the mind-body connection in Pilates.
There are six core principles in Pilates—Centering, Concentration, Control, Precision, Breathing, and Flow—along with the newer principle of proper alignment.
The emphasis on control and proper alignment, in particular, makes Pilates a valuable form of exercise for runners.
What Are The Benefits of Pilates for Runners?
Pilates focuses on building a strong core, which serves as the foundation to anchor your legs and arms.
Most runners who do core exercises focus only on exercises that target the superficial core muscles like the rectus abdominis and obliques.
However, the deep core muscles like the transversus abdominis and the smaller muscles stabilizing the spine are particularly important for runners.
These muscles provide trunk support, improve breathing mechanics, and give your lower body and pelvis a stable foundation.
Research1Raabe, M. E., & Chaudhari, A. M. W. (2018). Biomechanical consequences of running with deep core muscle weakness. Journal of Biomechanics, 67, 98–105. https://doi.org/10.1016/j.jbiomech.2017.11.037 has found that weakness in the deep core muscles, such as the erector spinae, which are a group of muscles along the spine that stabilize the spine and allow you to twist and straighten the trunk, increases the compensatory force in the muscles by up to 45 percent.
Runners with a weak core are also prone to low back pain because the deep core muscles lack the strength and control necessary to stabilize the spine.
This allows excessive movement between the vertebrae and joints in the spine, increasing the likelihood of low back pain and injury.
With pelvic support and stability, you can run more efficiently and have a more balanced even stride.
How Can Pilates Help Improve Your Running Performance And Prevent Injury?
Pilates workouts for runners can help prevent your hips from rocking and dropping when you run. They can also ensure you keep your core engaged, enabling you to have a strong, powerful, and efficient stride.
The core-strengthening benefits of Pilates for runners also help you maintain your posture and running form while you fatigue in the later miles of a long run, hard workout, or race.
It’s common to see runners’ form break down as they get tired. They may start to slouch, or their hips may sway side to side or drop up and down as they land.
These adverse changes can reduce your running economy, slow you down, and increase the risk of running injuries.
Indeed, Pilates has been shown2Finatto, P., Silva, E. S. D., Okamura, A. B., Almada, B. P., Oliveira, H. B., & Peyré-Tartaruga, L. A. (2018). Pilates training improves 5-km run performance by changing metabolic cost and muscle activity in trained runners. PLOS ONE, 13(3), e0194057. https://doi.org/10.1371/journal.pone.0194057 to improve running performance and economy.
Finally, one key benefit of Pilates for runners is that it can increase stability and balance in the muscles controlling your joints, aiding in injury prevention.
For example, Pilates moves targeting the core for runners strengthen the deep muscles that stabilize the spine. This can prevent low back pain, sciatica, and piriformis syndrome.
Pilates exercises for runners that target the hips and pelvis help confer adequate strength to the smaller hip rotator muscles and hip abductor muscles, such as the gluteus medius.
This, in turn, improves alignment of the lower limb, which can prevent IT band syndrome and runner’s knee, among other injuries.
What Specific Pilates Exercises Are Most Beneficial For Runners?
The following are some of the best Pilates exercises for runners to strengthen the core. All you need for our 30-minute full-body Pilates workout is a Pilates mat and excitement to try something new!
Before you start our 30 minute routine, be sure to warm up with 5-10 minutes of light cardio.
#1: Scissors
This is a great Pilates exercise for runners because it increases core strength and stability while also improving pelvic stability and control.
It targets the lower abs and deep core muscles like the transversus abdominis and the multifidus.
It’s one of the best Pilates core exercises for runners because it mimics the reciprocal leg pattern of running.
- Lie on your back with your knees bent, core engaged, and feet flat on the floor.
- Use your abdominal muscles to draw the right leg up so that your hip and knee are at 90 degrees and your shin is parallel to the floor.
- Slowly lower it back down while simultaneously raising the left leg in the same way so that your legs move reciprocally.
- Just tap the toes to the floor without fully planting the foot, ensuring you keep the 90-degree bend in the knees.
- As you get stronger, straighten your legs more so that your feet tap further out away from your body.
#2: Side Kicks
The side kick is one of best Pilates for runners exercises because it strengthens the core, mimics the reciprocal motion of running, and does a great job targeting the gluteus medius muscle, which is often weak in runners.
Weakness in the gluteus medius can lead to various issues, from compromised running economy, poor form, and injuries such as IT band syndrome and knee injuries.
- Lie on one side with your hips bent to 90 degrees, your knees bent to 45 degrees, and your arm under your head for support.
- Using your core, engage the leg on top until it’s at hip level, parallel to the floor.
- Press the leg forward, away from your body, and then slowly draw it back, making sure your knees don’t touch.
- Complete 10-15 slow reps and then switch sides.
#3: Shoulder Bridges With Kicks
This is a great Pilates for runners exercise because it strengthens the pelvis and deep core muscles, along with the glutes and hamstrings.
It also isolates one leg at a time, training you to have pelvic control during the reciprocal motion of running. Any unilateral exercise such as this one will help you work out muscle imbalances.
- Lie on your back with your knees bent, one foot flat on the floor, and one up in the air.
- Engage your core and squeeze your glutes to lift your hips up all the way until they are in line with your body from your knees to your head.
- Lift your right foot off the floor and straighten the knee. Extend your leg and kick it up as far as you can.
- Exhale as you lower your leg back down and bring your foot to the ground.
- Lower your hips back to the ground.
- That’s a single rep. Do 10-12 reps and then switch sides.
#4: Single Leg Squats
This is a good Pilates for runners exercise because it is another unilateral exercise, much like running.
When you land on one leg during running, your core and hips have to stabilize and balance the pelvis without allowing the hip on the supporting side to drop down upon impact.
By focusing on loading each leg in isolation, this Pilates exercise helps strengthen the pelvis in order to control this movement during running.
- Stand upright on one leg with your core engaged, holding onto a light medicine ball or stability ball with your arms extended in front of you at chest height.
- Keeping your hips facing forward and stacked over your knees, bend the knee to 90 degrees on your supporting leg.
- Slowly press back up to standing.
- Complete 6-8 slow reps and then switch sides.
#5: Leg Circles
Leg circles are a good Pilates exercise for runners because they target the core, hips, glutes, quads, and hamstrings.
- Lie on your back with your legs straight and arms at your sides.
- Engage your core as you draw one knee up towards your chest.
- Fully straighten the leg up toward the ceiling while keeping your keeps down and pressed into the mat by engaging your core.
- Inhale, drawing the raised leg across your body toward the opposite shoulder, keeping the knee straight.
- Exhale, bringing the leg down towards the floor, out to the side, and back up to your starting position, tracing a big circle in the air without moving your pelvis or lower back.
- Draw five big circles in each direction with the leg and then switch legs.
#6: Hollow Holds
This Pilates core exercise is an isometric hold like a plank, and it builds endurance and strength in your core.
- Lie on your back with your arms extended overhead.
- Engage your core, lifting your head, upper body, and lower body so that your arms and legs are at about a 45-degree angle with the floor.
- Hold this position, breathing slowly throughout.
- Slowly release after the time is up.
Adding these six Pilates exercises to your workout routine can strengthen your deep core muscles to help stabilize your spine and pelvis while you run.
Perform 2-3 sets of each exercise.
How Often Should Runners Practice Pilates To See Improvement In Their Running Form And Efficiency?
Pilates is a low-impact activity, so it’s safe to do on back-to-back days, but beginners should just start with doing Pilates exercises 2-3 days per week. If you really want to expand your Pilates exercises and routines, think about trying out a class with a certified Pilates instructor.
If you are looking to add in strength training exercises to your routine as well take a look at our bodyweight routine for runners, no equipment necessary!
