How Pilates Improves Running Economy
Pilates strengthens the deep core muscles— when we think about the core we are talking about the abdominals, lower back, hips, and pelvic muscles. This leads to a more efficient and stable running stride. Research shows that core strength and stability help reduce unnecessary movements in the frontal and transverse planes, allowing the body to move more efficiently in the sagittal (forward) plane, which improves running economy. This means as a runner you use less energy to maintain the same pace, enhancing endurance and overall performance. Studies have also demonstrated that core-focused training, like Pilates, can lead to reduced oxygen consumption during running, a key marker of improved running economy.
Injury Prevention Through Pilates
Pilates is particularly effective at reducing the risk of common running injuries. It strengthens the stabilising muscles around the pelvis, hips, and trunk, Pilates helps maintain proper alignment and balance, which is crucial for absorbing impact and preventing overuse injuries. Improved hip and knee alignment, as observed in studies after regular Pilates, can decrease the likelihood of issues such as IT band pain, runner’s knee, and shin splints. Pilates also promotes better posture and muscle balance, addressing common imbalances that runners often develop, such as tight hip flexors and weak glutes. Are you sold yet?
Enhancing Recovery with Pilates
Pilates is a low-impact exercise that supports active recovery by gently stretching and strengthening key muscle groups used in running, such as the quadriceps, hamstrings, glutes, and calves. Pre and Post-run Pilates stretches can alleviate muscle tightness and soreness, improve flexibility, and positively impact the nervous system, aiding overall recovery and physical performance.
Practical Application
If you are a runner you can easily integrate Pilates into your weekly schedule as a complementary workout or as part of a post-run recovery routine. Consistency is key—regular Pilates sessions will maximize the benefits for your running performance, injury prevention, and recovery. Many runners I have worked with find that even a few Pilates sessions per week yield noticeable improvements in strength, flexibility, and overall running experience.
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