Cross-Training with Pilates: Your key to better autumn running

Cross-Training with Pilates: Your Key to Better Autumn Running

Autumn is here 🍂 the air is cooler, the days are shorter, and although I’m still running in shorts, I can definitely feel the change of season. Change is a good thing, and it’s the perfect time to add some cross-training into your running routine.

With plenty of autumn races still on the horizon and marathon training plans getting underway now is the time to bring Pilates into your week.

Yes, running is still your priority, but as autumn settles in, those darker mornings and evenings (not to mention the miles you’ve already clocked up over summer) can leave your body feeling tired or niggly. If that sounds familiar, Pilates could be exactly what you need.

Why Runners benefit from cross-training

Running is a repetitive sport, mainly moving in one plane of motion. That means your “running muscles” take the load every time you step out, while others get left behind. The result? Imbalances like tight hips, weak glutes, and an underused core.

The science backs it up too: a 2018 study found that runners who added Pilates to their training shaved time off their 5K, used less energy, and ran with better mechanics reducing injury risk along the way.

Pilates: Your cross-training partner for autumn running

So why Pilates? Because it strengthens, mobilises, and improves flexibility everything runners need for happy, injury-free miles.

Core strength – stabilises your pelvis and supports good posture, especially when you’re tired.

Flexibility & mobility – lengthens stride and reduces tightness in hips and hamstrings.

Balance & stability – builds resilience in ankles, knees, and hips for uneven ground. (Check out my blog: Strengthen Ankles to Run Better.)

Breathing & body awareness – improves oxygen intake, pacing, and relaxation.

5 Pilates moves to support your autumn running

Shoulder Bridge – Glute activation for stronger push-off

When you run, your glutes are the powerhouse behind every stride. But many runners have underactive glutes due to sitting for long periods or relying too much on quads and hamstrings.

The Bridge helps wake up and strengthen these muscles. Stronger glutes mean better push-off, more stability in your hips and pelvis, and less strain on your lower back and hamstrings.

Single Leg Stretch – Core strength and pelvic stability

Running is essentially a series of single-leg movements, so your pelvis and core need to stay stable as you move from one foot to the other.

The Single Leg Stretch trains your deep abdominal muscles to support your spine and keep your pelvis steady. This improves running efficiency, reduces energy leaks, and protects you from niggles like lower back pain or hip discomfort.

Side-kick – Hip and glute strength for knee support

Many common running injuries, such as IT band pain or knee tracking issues, are linked to weak hip muscles. The side Kick targets the glute medius, a small but vital muscle that keeps your hips and knees aligned. Stronger hips mean your knees track correctly, reducing stress on the joints and keeping your stride smooth and balanced.

Spine Twist – Rotational mobility for arm swing and torso movement

Running isn’t just about legs, your upper body plays a key role in rhythm and efficiency. The Spine Twist encourages mobility through your spine and torso, improving how your arms swing and how your upper and lower body coordinate. This helps you run more efficiently and can even ease stiffness caused by long runs or desk work.

Roll up & spine stretch – spinal mobility and hamstring release

These two moves work beautifully together. The Roll Up strengthens your core while mobilising your spine one vertebra at a time, helping to counter stiffness from long runs or sitting.

The Spine Stretch adds a deep release for the hamstrings and lengthens the spine, encouraging better posture.

Together, they improve flexibility, reduce tightness in the back and hamstrings, and support a freer, more comfortable stride.

How to fit Pilates into your running week

The beauty of Pilates is that it doesn’t have to take long consistency is what matters.

Just 10 minutes, 3–4 times a week can make a difference. (there are 100’s of pre recorded 10-min videos in the membership)
It fits easily on rest days or as active recovery.
Low-impact sessions mean you’re supporting your running, not adding extra stress.

Those little niggles and aches don’t need to hold you back this autumn. Support your body now, and you’ll enjoy stronger, smoother, and more confident running in the weeks ahead.

✨ Ready to feel the benefits?

Why not try one of these Pilates moves before your next run and notice the difference?