Cross training for running

Cross training for running using Pilates is one of the most effective ways to keep running strong, confident, and injury‑free especially as we move through our 40s, 50s, 60s, and beyond.

We all know that as we age, our bodies change. From around the age of 30, muscle mass naturally starts to decline (around 3–8% per decade, according to research in Current Opinion in Clinical Nutrition and Metabolic Care), and bone density begins to decrease, accelerating during and after menopause.

Recovery also takes longer, which means smarter training becomes more important than ever.

Sometimes, smarter training means not running every day.

Instead, it’s about complementing your running with movement that builds strength, improves flexibility, and supports your body’s recovery so you can keep running for years to come.

As I entered my 60s, I noticed my own mobility and flexibility changing even as a Pilates teacher.

So I started incorporating more Pilates into my own training, and the benefits have been incredible.

Why Pilates is Perfect for Runners

Pilates, done consistently, strengthens your core, vital for good running form and absorbing some of the impact from every stride.

It improves mobility and flexibility, keeping your joints moving well.

It’s also low‑impact, making it perfect for active recovery on rest days.

Strong, flexible muscles and stable joints reduce the risk of running‑related niggles and overuse injuries, allowing you to train more consistently. In fact, research published in the Journal of Strength and Conditioning Research shows that core stability training can improve running economy and reduce injury risk.

Muscles used in running and how Pilates helps

Running is a full‑body activity, but certain muscle groups do the bulk of the work:

• Core muscles (abdominals, obliques, lower back)  help maintain posture and stability with every stride.

• Glutes – provide power and stability, preventing the knees from collapsing inward.

• Hamstrings & quadriceps – drive leg movement and absorb impact forces.

• Calves – act as springs, helping with push‑off.

• Hip flexors – lift your knees and stabilise your stride.

• Upper body & arms – maintain rhythm and balance, especially when fatigued.

Pilates works all these areas in a balanced way, helping you run more efficiently and with less strain.

My 10‑Minute Cross Training for Running Pilates Routine

Here’s a quick routine you can start with. Begin with lower reps, focus on form, and build gradually.