You can search Google for the best Pilates exercises for runners and find a hundred different answers. Of course, I’m going to share mine too, but the truth is, all Pilates moves can benefit runners.
If you follow me on social media or read my blogs regularly, you’ll know I always say: Pilates is brilliant for runners. It helps improve core strength, pelvic stability, glute and hamstring power, mobility, posture, and injury prevention. And that’s just the start!
Today, I’m sharing my favourite Pilates moves every runner should know. It was hard to choose just six ask me next week and I might pick different ones! The right exercises depend on what you need as a runner, whether it’s targeting imbalances, building strength, or improving flexibility.
Single Leg Stretch
I love this classic core strengthening move. It promotes pelvic stability and mimics the running motion, engaging the hip flexors while strengthening the abdominals. Add a loop band to increase the challenge and work into flexibility too.
2. Shouder Bridge
A must-do for runners! This one move targets so many key areas: spinal mobility, glute and hamstring strength, core stability, and opening up tight hips. You can adapt it in countless ways to focus on the muscles that support running.
If you only do one of these Pilates moves—make it this one.
3. Swimming
Whether on all fours or lying down, Swimming encourages pelvic stability while the arms and legs move in opposition just like when we run. It also gives great glute activation and a lovely sense of stretch and extension. In class, I like to mix both variations.
4. Side Kick
Balance is something we often overlook but it’s vital for running (we spend half the time on one leg!) and even more important as we age. Side Kick challenges your balance, works the glutes, and improves hip mobility. Small changes in leg movement can shift the focus to different muscle groups.
5. The Hundred
6. 1 leg cirle
Including The Hundred might seem controversial—it doesn’t look like running! But it’s all about core control and breathing. Breathwork is essential in both Pilates and running. This exercise strengthens your deep abdominal muscles and teaches breath awareness, which helps with endurance and relaxation during runs.
I didn’t use this one much in the past, but lately it’s become a regular part of my own practice. It’s fantastic for hip mobility, improving range of motion, and strengthening the glute medius and minimus essential muscles for runners. If your hips feel tight, give this one a try.
These are six Pilates exercises I believe every runner should include in their cross-training routine. They’re simple, effective, and can be done from home with little to no equipment.
But what about you? Are there Pilates moves you love that help your running? I’d love to hear what works for you—send me a message !
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