Why Pilates is a Game-Changer for Women Runners
Why Pilates is a Game-Changer for Women Runners
Running is amazing for so many reasons—both for our mental and physical health. We all know it, and science backs it up with thousands of studies. But beyond that, running is a fantastic way to get outside, connect with nature, and explore new places. That’s one of the things I love most about it—you get to cover more ground and see so much more than you would just walking!
Have you ever trained hard for a race, only to get injured just days or weeks before and be unable to compete? The disappointment of putting in all that effort, only to miss out on the race itself, is tough.
Yes, running is great for cardiovascular health, mental clarity, and even our social lives, but there’s one key thing that often gets overlooked: injury prevention. Until, it’s too late!
Adding strength work, like Pilates, into your weekly routine can make a huge difference. It helps you build resilience, prevent injuries, and ultimately become a stronger, more efficient runner. It all comes down to how our bodies move!
For us women especially, Pilates offers incredible benefits that perfectly complement running. Whether you’re training for a marathon, preparing for a triathlon, or getting ready for a running retreat in Tuscany, here’s why incorporating Pilates into your routine is a game-changer:
1. Core Strength = Better Running Efficiency
Pilates is all about core activation. A strong core helps stabilise your pelvis and spine, leading to better posture, improved balance, and a more efficient stride. This means less wasted energy and reduced risk of lower back pain – a common issue for many women runners!
2. Injury Prevention
Running is high-impact and repetitive, which can lead to overuse injuries, particularly in the hips, knees, and ankles. Pilates strengthens the smaller stabilising muscles that support these joints, reducing the risk of injuries like IT band syndrome, shin splints, and runner’s knee. By keeping your body balanced and aligned, Pilates helps you run pain-free for longer.
3. Improved Flexibility and Mobility
Tight hamstrings, stiff hips, and poor ankle mobility can limit your running performance and increase injury risk. Pilates incorporates dynamic stretching and controlled movements that promote flexibility in key areas for runners. Women, in particular, may experience hip tightness due to biomechanics and hormonal fluctuations, making Pilates an excellent way to maintain mobility and prevent stiffness.
4. Stronger Glutes for More Power
Your glutes are the powerhouse of your running stride. Weak or inactive glutes can lead to compensations in other muscles, contributing to imbalances and injuries. Pilates targets and activates the glute muscles, improving your running form and making each stride more powerful and efficient.
5. Enhanced Breathing and Endurance
Breath control is a fundamental aspect of Pilates. Learning to engage your diaphragm and control your breath can enhance lung capacity and endurance, helping you maintain a steady pace on long runs and tackle hills with confidence.
6. Recovery and Mind-Body Connection
Running can be mentally and physically demanding. Pilates offers a low-impact way to strengthen your body while promoting mindfulness and body awareness. The controlled movements and focus on breath work can help with recovery, reduce stress, and improve overall well-being.
How to Add Pilates to Your Running Routine
You don’t need to spend hours in a studio to reap the benefits of Pilates. Here are a few easy ways to incorporate it into your routine, even just adding 10 minutes before or after your run will make a huge difference (and yes, you can even do it outside!):
- Pre-run warm-up: Try a short Pilates sequence to activate your core and glutes before you hit the pavement. If you’re not following RunningYana on Instagram, then she’s your queen for showing you some great pre and post exercises!
- Post-run recovery: A few stretching and mobility-focused Pilates moves can aid in muscle recovery.
- Cross-training days: If you can, dedicate one or two days a week to a full Pilates/strength session for strength and injury prevention.
Benefits Beyond Performance
Mixing up sports and incorporating different types of training like strength work and Pilates, can make staying fit so much more fun. It keeps you motivated, helps you build resilience, and adds variety to your routine so training never feels boring.
And if you ever do get injured, having a strong foundation means you’ll recover so much faster! Your body will thank you for it, and before long, you’ll start to love Pilates – not just for how it makes you feel, but because you’ll see real improvements in your running too.
Oh my gosh, how many advantages have I listed in this blog, and I’m sure I’ve missed tons more, but I think you can see the great advantages to adding a few pilates moves into your weekly routeens!
Let me know what moves you enjoy most pre-run!
Join us in Tuscany for Pilates & Running!
If you’re interested in experiencing the benefits of Pilates and running together with a group of like-minded women, join us for our upcoming Tuscany Run Retreat, where we’ll combine scenic runs with Pilates sessions, delicious Italian food, and unforgettable experiences!
I’d love to hear about your experience with Pilates! Have you noticed a difference in your running or overall strength since adding it to your routine?
