Did you start running in 2020?
The NHS saw a 92% increase in downloads of the C25K app from March to June compared to 2019.
There was a 218% increase in the sale of running trainers
Plus 243% increase in running kit bought!
Were you one of those and are you still running?
It’s been great seeing the incease in running for many reasons but just running is not enough and injuires are inevitable at some point, whether it’s knees, hips or back. During lockdown 1 in 10 people recieved injuries from starting something new during lockdown.
If you think what you are putting your body through with your running, and runnng does have a lot of advantages but the stress on your body can take their toll as well.
That’s where Pilates can help and the Benefits for Pilates for runners can be seen below.
The benefits of Pilates for runners can help
- Improve your posture
- Improve your balance
- Improve your felxibility
- Improve core control & strengthen it
- Resist fatique
- Reduce injury
- Aid in recovery
But it is so easy to go out for a run, come back, hop in the shower and get on with your day.
Even stretching more often that not goes out the window.
Adding Pilates to your training will aid you running performace.
I know we are all busy but with Pilates just 10 minutes before or after a run, or 10 minutes daily will start to benefit your running. Benefits of Pilates for runners is to improve your posture, even by doing this can have an impact on your running techniuque especially as you get tired, staying tall helps us move better as we run, be lighter in our feet and that helps us with our speed. Some great benefits of Pilates just improving one area.
Below are 5 Pilates exercises that you could do before or after your run, just do 6-10 of each exercise, you will start to notice a difference and, in your body, too.
If you are new to Pilates or would like to find out more about Runner specific Pilates exercises then why not come and join the Pilates for Runners Course, LIVE on Zoom. Starting on 11th January at 6pm for 6 weeks. All sessions are recorded. Find out more about the course here.
5 Pilates Exercises to help you reduce your risk of injuries when running
Leg Pull Prone
The leg pull prone is a great way to stretch and strengthen. Stretching the Achilles and calf as well as using your core muscles to help stabilising your spine and pelvis.
- Start on all 4’s
- Take one leg back engage core and glutes (make sure you don’t feel it in your back) then other into a press up position.
- Lift one leg slightly off the floor and rock slightly forward and back on the ball of the foot and feel the stretch
- Repeat on other leg too
The Swan Dive stretches and strengthens all the muscles in the back, neck and shoulders.
- Lie on your front
- Legs slight wide, hips turned out and pubic bone towards the floor.
- As you breathe in pull tummy button toward spine, this will protect your back.
- Lift up through the chest, using your arms support
- Ensure that your shoulders are relaxed
- Inhale at the top and lower with control to the floor.
1 Leg Stretch
The 1 Leg stretch is a strength exercise and is great to mimic the action of running, stretching out the hip flexor area.
- Lie in your back and bring your knees to your chest.
- Lower ribcage to the floor and curl your spine up, bring your head with you. If this is uncomfortable then leave your head on the floor.
- Take one leg away and lengthen whilst holding the other towards your chest.
- Change legs and repeat.
The Roll up stretches and strengthens the spine.
- Lie on the floor with your arms overhead and legs out straight
- Ensure your core and glutes are engaged
- Inhale raise arms and head peeling spine off the floor.
- When you get to this point in the photo start to breathe out until you bring yourself upright.
- Inbreath and then place the spine back onto the floor
The Shoulder Bridge is a great exercise to strengthen the core and also to mobilise the spine.
- Lie on the floor with your knees bent.
- Lower your lower back into the floor and start to peel your spine off the floor.
- Engage your glutes and push your feet slightly into the floor.
- Inhale at the top and as you exhale place the spine back onto the floor.
As with all exercise please make sure you are fit and healthy to do Pilates and if you are unsure then do consult your doctor.