Pilates routines for busy mums
As a runner, it can feel like there’s always something vying for your attention—work, family, social commitments, and the never-ending to-do list. Between kids, work, and life in general, it’s easy for your fitness routine to take a backseat. But what if staying on top of your fitness, preventing injuries, and feeling strong could be a reality—even in the midst of your busy schedule?
Pilates is an excellent way to stay injury-free and support your running goals, and the best part is, it doesn’t have to take up hours of your day. In fact, our 10-minute Pilates sessions are the perfect solution for busy runners who want to stay strong, flexible, and resilient, without sacrificing family time or other priorities.
Why Pilates is Perfect for Busy Runners
As runners, we know that consistency is key to staying injury-free and performing at our best. Pilates focuses on building strength, improving flexibility, and enhancing mobility—key factors that contribute to injury prevention, particularly for runners. It targets areas like the core, hips, and lower back, which can often become tight or imbalanced during long runs.
By incorporating just a few minutes of Pilates into your routine, you can strengthen your muscles, improve your posture, and help prevent the injuries that so often sideline runners. And with our 10-minute Pilates sessions, you don’t need hours to see results.
The Power of Consistency Over Time
James Clear, author of Atomic Habits, reminds us that the key to creating lasting habits is consistency, not perfection. By committing to short, manageable sessions (even just 10 minutes a day), you’re more likely to stay consistent and reap the long-term benefits.
Clear’s “Two-Minute Rule” encourages us to start small and build momentum. This could mean committing to just 2 minutes of Pilates to get started, and once you begin, you’ll naturally want to continue. It’s not about perfection—it’s about making fitness a part of your daily life, even when time is limited.
Here are some easy ways to build Pilates into your routine in small bursts, inspired by Clear’s method:
Calf Raises During Phone Calls:
When you’re on the phone, try doing calf raises. This is an excellent way to activate your legs and improve your strength without taking time away from other tasks. You’ll be building strength while also completing everyday activities.
Standing Swimming Before a Run:
Before heading out for a run, try standing swimming—a Pilates exercise that helps wake up the glutes and engages the whole body. This quick movement will activate key muscles and prepare your body for a stronger run.
Add More Pilates When You Stop:
As you begin integrating small movements into your day, you can gradually add in more Pilates exercises. For example, when you stop at a red light during your run or take a quick break, stand on one leg until the light changes, helping balance and your core strength. These small additions will help you start to feel the difference—more stability, stronger muscles, and a more efficient running form.
By starting with small actions like these, you’ll gradually build the habit, and over time, these mini-Pilates sessions will contribute to a stronger, more injury-free body. Remember, it’s not about doing everything perfectly—it’s about showing up, even if it’s just for a few minutes each day.
How The Pilates for Runners Members Make Pilates Work for Them
Here’s how some of our members have successfully integrated 10-minute Pilates sessions into their daily lives, ensuring they stay consistent without feeling overwhelmed:
“I diarise all the sessions into my work calendar. This ensures that I always try my best to attend.”
By scheduling Pilates sessions into her calendar, one member ensures that Pilates is part of her routine, just like any other important task. By making it a non-negotiable part of her schedule, she stays consistent and committed, even with a busy family and work life.
“I set repeat alarms on my phone for live classes and do 10 minutes of Pilates every night before I sit down to watch TV at 9-ish.”
Another member makes Pilates an easy habit by setting a reminder. By fitting in a 10-minute session before winding down for the evening, she integrates movement into her daily routine without feeling pressured. It’s a simple and effective way to ensure consistency, even when life is hectic.
Practical Tips: How to Fit 10-Minute Pilates Sessions Into Your Day
Pilates doesn’t need to be a time-consuming task. In fact, 10 minutes of focused Pilates can make all the difference. Here are a few ways to fit these short sessions into your busy life:
Before Your Run: Try a 10-minute Pilates session as a warm-up before you head out for a run. This can help activate your core and hips, ensuring you’re properly aligned and reducing the risk of injury during your run.
After Your Run: A post-run Pilates routine can help release tight muscles and stretch areas like the hamstrings, quads, and lower back. Just 10 minutes will help you recover faster and keep you feeling strong for your next run.
In Front of Your Kids: Doing Pilates in front of your kids is a great way to set a positive example for them. Show them that fitness and self-care are important, even in the busiest of times. They’ll see firsthand how important it is to prioritise your health.
During Downtime: Whether it’s during a lunch break or while waiting for dinner to cook, you can easily squeeze in a 10-minute Pilates session. It’s a perfect way to use your downtime effectively, without feeling overwhelmed by the idea of committing to a long workout.
Overcoming the “I Don’t Have Time” Barrier
If you’re feeling like you don’t have enough time for fitness, you’re not alone. Many of our members initially felt the same way. But by starting small—just 10 minutes a day—they’ve found that it’s possible to stay consistent and see great results.
Remember, it’s not about perfection or fitting in a lengthy workout every day. It’s about making Pilates a part of your daily routine, no matter how busy life gets. Even 10 minutes a day will help you stay injury-free, improve your running performance, and give you the energy and resilience you need to juggle everything on your plate.
Small Steps Lead to Big Results
If you’ve been putting your fitness routine on hold because of a busy schedule, now’s the time to make a change. Pilates can be a game-changer for your running, and with just 10 minutes a day, you’ll feel stronger, more flexible, and injury-free. It’s all about consistency, not perfection—and with our easy-to-follow sessions, it’s easier than ever to make Pilates a part of your daily routine.