Runners & Pilates: 7 Pro Tips for Runners in 2023!

Runners & Pilates: 7 Pro Tips for Runners in 2023!

Pilates Blog 9 minute read

Introduction: Pilates and Running – The Perfect Pair

At first glance, Pilates and running might seem like two distinct fitness regimes. However, delve deeper, and you'll find that they're a match made in athletic heaven. By merging the core principles of Pilates with running techniques, runners can significantly enhance performance, agility, and stamina.

Why Every Runner Should Consider Pilates

1. Core Strength = Powerful Strides

Pilates hones in on your core, enhancing its strength. A strong core allows runners to take longer, more powerful strides.

2. Flexibility and Injury Prevention

By increasing flexibility, Pilates reduces the risk of injuries which runners often face, like hamstring strains or IT band issues.

3. Breath Control for Endurance

Breathing is a fundamental aspect of Pilates. Mastering breath control can aid runners in maintaining a consistent rhythm, boosting endurance.

Bridging the Gap: Merging Running and Pilates

1. The Warm-Up Ritual

Starting with Pilates-inspired stretches ensures muscles are warm, limber, and ready for an intensive run.

2. Post-run Recovery

Using Pilates as a cooldown technique can accelerate muscle recovery and reduce post-run stiffness.

7 Pilates Exercises Tailored for Runners

1. The Hundred

Promotes circulation, warming up the body, and activating the core.

2. Leg Circles

Perfect for hip mobility and strength, ensuring fluid running motions.

3. Saw

Great for spine flexibility and hamstring stretch.

4. Side Kicks

Enhances leg strength and promotes hip stability – essential for runners.

5. Pilates Plank

Strengthens the core and shoulders, providing stability during runs.

6. Spine Stretch Forward

Loosens the back muscles and promotes spine flexibility.

7. Swimming

Activates back muscles, ensuring a straight posture during runs.

Personal Experiences: From Runners Who Embraced Pilates

1. The Marathoner’s Perspective

How Pilates played a crucial role in helping a marathoner beat their personal best.

2. The Sprinter’s Tale

A sprinter's journey from frequent injuries to top-tier performance, all thanks to Pilates.


  • How often should runners practice Pilates for optimal benefits?

    Integrating Pilates 2-3 times a week can yield noticeable benefits for runners in a few months.

  • Can Pilates replace traditional running stretches?

    While Pilates complements running incredibly well, it's advisable to continue traditional stretches alongside for a comprehensive routine.

  • How soon can I expect to see results from combining Pilates with running?

    Most runners observe enhanced performance and reduced injury rates within a couple of months.

  • Is equipment necessary for Pilates exercises tailored for runners?

    While some exercises benefit from equipment like reformers, many can be practiced on a simple mat.

  • Will Pilates increase my running speed?

    While individual results vary, strengthening core muscles and improving flexibility can contribute to a more efficient stride, which might boost speed.


For runners seeking that extra edge in their performance, Pilates offers the perfect solution. By focusing on core strength, flexibility, and breath control, this unique fitness regimen can propel any runner – from amateur to elite – to new heights. Lace up, roll out your mat, and let the fusion of Pilates and running propel you to your personal best!

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