by Sean Vigue
I have many clients who are runners and they come to me with similar stories: my lower back hurts, I tire easily, I’ve hit a wall in my training, my endurance isn’t what it used to be. Whatever the reason, I can’t wait to get them on the Pilates program to discover what their bodies are truly capable of when pounding the pavement and beyond.
I recently chatted with one of my new regulars, who’s also a pretty serious runner, about what she’s noticed about her running since adding Pilates to her life. The first thing she said was, “I’ve shaved so much time off my runs! I’m running faster, further and easier than I did before starting your class.” Bingo! Pilates strengthens your powerhouse muscles (all your abdominals, lower back, hips and glutes), which drastically improves your posture. When your posture is strengthened because of a strong, balanced core, you don’t have to fight gravity and drain your energy reserves. Now, all that energy is being redirected into your running.
And here are more benefits: practicing Pilates before and after your run will not only reduce your recovery time but will also keep your body more resistant to injury. Pilates connects your mind and body into a relentlessly strong and efficient machine, which you’ll need on those grueling treks through the sun, mountains, wind and snow.
I’ve put together five Pilates exercises that will offer the biggest benefit to your running workouts. These will really get your core fired up while stretching your entire body in a short amount of time.
Summary: Most runners train by, well, running! However, doing only the same workout, such as running, every day, will cause weak muscles to become weaker and strong muscles to become stronger. In addition, the repeated movement of running can wear down the body because there’s little to keep the core strong and balanced, the muscles flexible and the body aligned. It’s time to bring in Pilates to add balance, strength, fl exibility and focus. Pilates will build your body from the core outwards into a much more efficient running machine. You’re going to love the dramatic improvements in your running.
Five pilates exercises for runners
Spider-Man Plank: Begin in Plank position with the hands directly under the shoulders, the chin slightly tucked and the heels pressing back. Exhale and draw the right knee towards the right side while fl exing the foot. Inhale and return to Plank. Repeat 5 times on each side while keeping the foundation of the Plank.
Criss-Cross: Lying on your back draw the right knee in and extend the left leg forward. Gently place the fingertips on the back of the head and lift the head and shoulders off the mat. Inhale as you switch the legs and exhale as you extend the right leg. Keep the elbows open to the sides and lift the chest towards the opposite knee. Make this exercise about the abs. Repeat 10 times on each side.
Forearm Plank: Bring the elbows directly under the shoulders, tuck the chin slightly, pull the shoulders back and draw the heels back. Try not to let the stomach sag but stay parallel to the ground. On each exhale give the abs a little squeeze. Hold for 30-60 seconds for maximum burn!
Single Straight Leg Stretch: Lying on your back inhale and extend the right leg to the sky and extend the left leg forward. Exhale and lift the head and shoulders off the mat while grabbing the right leg as high as you can while keeping the elbows to the outside. Inhale and switch the legs and grab as high as possible on the left leg. Exhale when your hand touches the leg and extend. Repeat 5 times on each side and keep lengthening the legs further on each repetition.
Swimming: Begin on your stomach and extend both the arms forward. Inhale and lift the right arm and left leg while keeping your eyes on the ground. Exhale and lower the arm and leg. You may continue the exercise like that or chop the arms and legs quickly like an actual swim while breathing in for 5 counts and exhaling for 5. Challenge yourself by doing either variation for at least 20 seconds.