Balance Exercises Runners overlook

We all know that balance becomes more important as we age. Many of us have watched elderly relatives struggle after a fall—some unable to get up, others suffering serious injuries like a broken hip or pelvis. Depending on someone’s overall health and fitness, the outcome can range from inconvenient to life-altering.

I have a Pilates client who had practiced regularly—two to three times a week. One day, she misjudged a curb, fell, and broke her hip. The difference? Her recovery was strong and swift, thanks to the strength and stability she had already built through Pilates.

Balance isn’t just about standing on one leg (though that certainly helps). It’s about the brain communicating with the body. It’s about moving well, walking efficiently, and yes—running, which means being on one leg over and over again with each stride.

Like strength or flexibility, balance is a skill that needs consistent practice. It naturally declines with age and inactivity—but here’s the good news: it can absolutely be rebuilt. And the earlier you start working on it, the better it supports everything else you do—both in sport and in everyday life.

Why Balance Training Matters

Incorporating balance work into your routine does so much more than you might think:

🟢 Prevents Injuries

Good balance helps prevent falls, ankle sprains, and overuse injuries—especially in runners or anyone who trains regularly.

🟢 Improves Performance

When your body is balanced, your movements are more efficient. That means stronger runs, better workouts, and faster recovery.

🟢 Supports Longevity

Balance training keeps you coordinated and resilient. It’s vital not just for athletes, but for healthy aging and maintaining independence later in life.

🟢 Enhances Body Awareness

Balance-focused movement, like Pilates, builds proprioception—your ability to sense your body’s position in space. That spills over into better posture, sharper focus, and increased mental clarity.

So no, balance isn’t just a 30-second challenge. It’s a key component of moving better, recovering faster, and staying grounded—physically and mentally—through life.

What Is Balance, Really?

At its core, balance is your ability to stay steady and in control—whether you’re standing still or in motion. It’s what keeps you upright on icy pavement, helps you recover from a stumble mid-run, and lets you flow seamlessly through a Pilates class.

Scientists describe balance as your ability to keep your center of mass over your base of support—in other words, not falling over. It relies on sensory input from your eyes, your inner ear, your muscles, and your nervous system, all working together.

You use two types of balance every day:

• Static balance: holding a pose, like standing on one leg

• Dynamic balance: staying stable while moving—think running, changing direction, or transitioning between exercises

For runners, this matters more than you might think. Research in the Journal of Sport Rehabilitation found that improved balance significantly reduces injury risk and boosts movement control—especially during repetitive, single-leg activities like running.

👉 Translation: Balance isn’t an “extra”—it’s a foundational skill. And Pilates is uniquely designed to build it.

(Gribble et al., 2012. “Journal of Sport Rehabilitation”)

Why Runners Need Balance Training

Runners often focus on pace, distance, and mileage—but rarely give balance a second thought. And yet, every single stride is a one-legged movement. That means running is essentially a balance test, repeated thousands of times.

🛑 The Hidden Cost of Poor Balance

When your balance is even slightly off, your body compensates. That could mean:

• One hip drops mid-stride

• Your foot rolls in (overpronation)

• Your stride shortens without you realizing it

Over time, these small issues add up and lead to:

• Ankle sprains & instability

• Knee pain

• IT band syndrome

• Hip discomfort & glute weakness

• Lower back strain

All because your body wasn’t moving in optimal alignment.

🏃 Better Balance = Better Running

Improving your balance helps you do more than stay upright. It makes your entire stride more efficient and injury-resistant.

Here’s how:

• Better stride mechanics: A stable pelvis keeps your legs aligned and reduces strain.

• Joint protection: You’ll gain more control over your ankles, knees, and hips—especially on uneven terrain or during fatigue.

• Efficiency: With better alignment, your muscles don’t waste energy, making each run smoother and more powerful.

Even small improvements in balance can lead to noticeable gains in speed, endurance, and running comfort.

Addressing Left-Right Imbalances

Most runners have a dominant side—one leg that’s stronger, one hip tighter, or one glute that fires more easily. Left-right imbalances are subtle, but over time, they cause big problems.

Pilates helps expose these imbalances. Because it works both sides of the body with precision and control, it helps correct weaknesses and create a more balanced, efficient stride.

Why Pilates Is a Runner’s Best Friend

Running is high-impact, repetitive, and tough on the joints. It builds endurance and power—but it can also create tightness, imbalance, and wear and tear if it’s not balanced with restorative movement.

That’s where Pilates comes in.

🔹 Pilates Builds the Foundation

Pilates focuses on the core—not just abs, but the deep stabilisers of the pelvis, hips, and spine. These are the exact muscles runners need for shock absorption, stability, and stride control.

• Pilates strengthens the small stabilising muscles that running often ignores

• It improves joint alignment and reduces compensations

• It gives you more control, less fatigue, and fewer injuries

Add Balance to Your Routine in Just 10 Minutes

The good news? You don’t need hours to start seeing results. Even short, targeted Pilates routines—10 minutes a day—can significantly improve your core strength, alignment, and balance.

The key is consistency.

Try this video with 4 Pilates balance exercises to help with your running.