Pilates for correct running form

Running can be frustrating. You put in the miles, but you’re still not getting faster and those little niggles just won’t go away. You think you’re doing everything right… but could you be missing a few vital pieces of the puzzle?

Do you actually have the correct running form?

Here’s something to consider: if you spend most of your day sitting your posture will naturally be affected. Even hours spent looking down at your phone can round your shoulders and tighten your chest (don’t get me started on “tech neck”!).

Now imagine taking that posture into your run. Rounded shoulders, a closed chest, and a forward head position all make it harder for your lungs to expand. That means less oxygen getting to your muscles especially when you’re tired and need it most. This is where correct running form becomes a game-changer, and why posture is the foundation of better, pain-free running.

Pilates can help you strengthen your back, open your chest, and improve your alignment giving your lungs more room to work and your body the support it needs to run efficiently.

What “Correct Running Form” Really Means

Correct running form isn’t about looking perfect  it’s about moving in a way that’s efficient, comfortable, and sustainable. The main things to think about are:

Head and neck – Looking ahead, not down, with your chin tucked slightly so your neck stays long.

Shoulders –  Relaxed and away from your ears, not hunched forward. Focus on lowering your armpits (if you train with me you know all about the armpits!)

Arms – Bent at about 90 degrees, swinging naturally from the shoulders.

Core – Engaged and strong, helping to support your spine and pelvis.

Stride – Light, quick steps that keep you moving forward without overreaching.

Small changes here can make a huge difference in reducing injuries and boosting your running efficiency.

 Why We Lose Good Form

It’s not that you choose to run with poor form it’s that modern life sets you up for it. Hours at a desk, long commutes, scrolling on your phone… all encourage rounded shoulders, a weak core, and tight hips. Over time, these patterns creep into your running without you realising.

How Pilates Can Help

Pilates is a brilliant tool for runners because it works the whole body not just the legs. It strengthens the deep core muscles that hold you upright, mobilises tight areas, and helps you become more aware of how your body moves.

Here’s how Pilates supports correct running form:

Improved posture – Strengthening your back and opening your chest makes breathing easier and running more efficient.

Better core stability – A strong core keeps your pelvis level and reduces strain on your lower back.

Increased mobility – Looser hips and shoulders mean smoother, more comfortable movement.

Body awareness – You learn to notice when your form starts to slip so you can correct it mid-run.

3 Simple Pilates Moves to Improve Running Form

Try these at home to get started: