Strength for Runners: Why Pilates Should Be Part of Your Weekly Training (Especially After 40)

I sometimes think I sound like a broken record player, always repeating the same thing! As runners and especially older runners we need to add strength to our training. If we do, then this will keep you running injury free.

This doesn’t mean we need to head to the gym and lift heavy weights, although it does get addictive when you feel the results to your running.  If you are new to running then Pilates is a great place to start, its low impact, don’t need to spend hours doing it but you do need to be consistent!

Why Strength for Runners Matters

Running is a repetitive movement that uses the same muscles again and again. Over time, that can lead to imbalances and niggles. Strength for runners is about correcting those imbalances and building resilience. It helps by:

•  Improving your running efficiency so each step feels lighter.
• Building endurance so you can run further without tiring as quickly.
• Protecting your joints, tendons and ligaments from overload and injury

Research has shown that adding strength training can even improve race times by helping runners use less energy per stride. And the best news? Pilates counts as strength training too.

Why Pilates is the Perfect Strength for Runners

Pilates isn’t about bulking up muscles it’s about building functional strength that supports how your body moves. For runners, this means:

Core stability: keeping your posture tall and steady as you run, even when tired.

Hip and glute strength: preventing common injuries like runner’s knee or hip pain.

Balance and coordination: helping you stay steady on uneven ground.

Mobility and flexibility: keeping your joints moving freely and your stride smooth.

Unlike high-impact workouts, Pilates strengthens without pounding the body, which is why it’s such a good match for running.

Strength for Runners After 40

As we age, our bodies naturally lose muscle mass and bone density. Recovery can take longer, too. That’s why strength training becomes even more important after 40. Pilates offers a safe and effective way to:

•  Maintain and even build muscle strength.
• Support bone health and joint stability.
• Improve posture and balance, reducing fall risk.
•  Keep you running well for years to come.

For women, Pilates also provides essential support for the core and pelvic floor areas that often need extra care around midlife.

How to Add Pilates Strength to Your Running Week

You don’t need to overhaul your training to get the benefits. Start simple:

•  Aim for 1–2 Pilates sessions a week.
• Short sessions of 10–30 minutes are enough.
• Try it after an easy run for mobility, or on a non-running day for full strength.
•  Remember, consistency is more important than intensity.

Think of it as topping up your strength account  little and often adds up to big results.

 Pilates Strength for Runners Routine

Here are a few beginner-friendly moves you can try: