Pilates for Runners: Cross-Training That Actually Works

Why Every Runner Should Add Pilates to Their Training

If you're a runner dealing with tight hips, dodgy knees, or nagging injuries, Pilates might be the missing piece in your training. Here's why the running and Pilates combination is so powerful.

The Runner's Problem

Running is repetitive. Your body moves in one plane (forward), using the same muscles over and over. This leads to:

• Tight hip flexors and hamstrings
• Weak glutes (especially gluteus medius)
• Poor core stability
• Muscle imbalances
• Overuse injuries

How Pilates Helps

1. Strengthens Your Running Foundation

Pilates builds the deep stabilising muscles that support your spine and pelvis. A stable core means:

• More efficient running form
• Less energy wasted on unnecessary movement
• Reduced fatigue in later miles

2. Corrects Muscle Imbalances

Running predominantly uses certain muscle groups while neglecting others. Pilates addresses this by:

• Strengthening underused muscles (glutes, inner thighs)
• Stretching overworked muscles (hip flexors, calves)
• Improving overall muscular balance

3. Increases Hip Mobility

Tight hips are a runner's nemesis. Pilates exercises like:

• Leg circles
• Hip stretches on the reformer
• Spinal rotation work

...all help maintain the hip mobility runners need for optimal stride.

4. Improves Breathing

Pilates teaches diaphragmatic breathing, which:

• Increases oxygen efficiency
• Reduces side stitches
• Helps you stay calm during hard efforts

Best Pilates Exercises for Runners

For Hip Strength

• Side-lying leg series - Targets gluteus medius
• Clam shells - Hip external rotation strength
• Single leg circles - Hip mobility and stability

For Core Stability

• The Hundred - Core endurance
• Dead bug variations - Anti-rotation strength
• Plank series - Full core engagement

For Flexibility

• Spine stretch forward - Hamstring and back flexibility
• Saw - Rotation and hamstring stretch
• Mermaid - Side body length

How Often?

For runners, 2-3 Pilates sessions per week is ideal:

• Easy run days: Perfect for a longer Pilates session (30-45 mins)
• Rest days: Gentle Pilates for active recovery (20 mins)
• Pre-run: Short activation sequence (10 mins)

Get Started

The POLSE app has specific workouts designed for runners, from quick warm-ups to full sessions. And when you're ready to take your cross-training to the next level, our home reformer opens up even more possibilities for runner-specific strength work.