“From Sedentary to Strong:
A Beginner’s Guide to Combining Running and Pilates for Runners”
That’s it’s you are going to start running, you have the trainers and are ready to go out.
But if you are going to do this properly and do it without injury, then you need to start off as you mean to go on.
Pilates for runners training as part of your running is a must whatever age. By combining running and Pilates you will reduce your risk of injury, improve core strength, improve posture, balance, flexibility and increase muscle endurance.
All these things together will give your body the support it needs to take up running and to improve as you increase your distance.
Don’t leave this bit out, I hear so many people say oh when I get fit, I’ll add in the Pilates or strength. But new runners are at risk of injury just as runners who have been running for years. Imagine you are getting into your running, have a great routine, and are starting to feel so good then you get injured and can’t get out for a run. Great artice here about “avoiding the common pitfalls of a new runner”
The Power of Pilates for Runners
Pilates is a low-impact whole body exercise which focuses on the running muscles with a mix of standing Pilates exercises and mat based exercises.
Core Strength is essential for maintaining good running form, stabilising the pelvis which helps with reduce energy loss, protecting the body from injury and improving posture.
Posture is important for runners as it helps with your running technique, you’re breathing and especially when you tire.
Flexibility, better flexibility helps you run and reduces tension in your muscles which in turn could cause injury.
Balance, as you already spend half your run on one leg, balance is essential to improve your running stability and proprioception. Especially as a trail runner.
Injury prevention, as a new runner we tend to get excited, enjoy the feeling and just go for it! That’s when injury occurs, our body isn’t strong enough to take the load going through our bodies.
Pilates is perfect for an active recovery on non-running days as it’s low-impact and helps with faster recovery between your runs.
Cross – training incorporating Pilates into your cross-training routine can provide a break from high-impact running while still maintaining and improving overall fitness. This can prevent burnout and reduce the risk of overuse injuries.
Getting started with Pilates.
Learning Pilates from the basics is important, once you have the foundations in place then you can build your running strength quickly.
Learning Pilates doesn’t need to take up your running time, in just 10-minutes a day (or at least 3 to 4 times a week) before or after a run you can learn the foundations of Pilates and then build on your strength. You will feel the difference in your running if you are consistent. and start to combine your running and Pilates
10-minutes a day could be the difference between keeping running and being on the injury bench before you even get started.
Try these 3 Pilates for Runners standing exercises to get you started.
Standing tall, taking the weight forward on the balls of your feet, but keep your heels on the floor to start, then raise the heels off the floor as high as you can.
All runners should be doing calf raises daily. If you think about the amount of load that goes through them whilst running, you need to keep them strong!
A easy way to combining running and Pilates throughout your day.
Repeat x 10.
Stand with your feet hip width apart, and weight evenly between the feet. Push the bottom back as though you are about to sit in a chair and go as low as your body will allow.
Squats will help strengthen the legs and the muscles around the knees.
Repeat x 10.
This is a great balance exercise.
Standing with one leg forward and the other behind, with the weight on the front foot, lift the back leg off the floor slightly.
Squeezing the glute to help raise the leg.
Repeat x 10 each leg
Don’t postpone combining running and Pilates
If you are starting to enjoy your running then now is the time to start supporting your body combining your running with Pilates for runners. Strengthening your core, improving running technique will only help you run better and feel more confident.
10-minutes of Pilates for Runners is all you need to keep you running. Pilates once you have spent the time learning the foundations the rest is the easy bit.
Think you won’t enjoy strength training give it go and see how it changes your running, how you get faster, how it feels easier and how you are getting injured less. Combine this with a great running training plan and your will be smashing those personal bests whatever your age.
Our Beginners Pilates Course is the perfect entry point!
With ten quick 10-minute videos, you’ll go from Pilates novice to pro, all on your own schedule.