Why a Pilates workout should be every runner's secret weapon

USA Today

25-02-2025

Exercises to prevent injury and elevate your game
Pilates and running are complementary workouts — Photo courtesy of Photology1971 / iStock Via Getty Images Plus
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I've been running for daily exercise since I was 22. I'm no stranger to logging miles in snowstorms, below freezing temperatures, and even the day after I had three wisdom teeth removed. It wasn't until I suffered a serious running injury that I had to hit pause. That year, I had completed 16 races and was recognized in the top three in my age group in several races. I was feeling great — that is, until I tripped and face-planted during an early morning run.
Despite the pain, I continued to run for several more weeks, taking over-the-counter pain relievers to dull the sensation. However, the discomfort didn't go away; it only got worse. I finally scheduled an appointment with an orthopedist, who diagnosed me with a stress fracture on my left pelvis. He said I was lucky I didn't break my hip because I kept running after the initial injury. He predicted I may never run again and would be lucky if I didn't end up with a hobbling gait. Devastated, I asked him what I could do to maintain my fitness if running was no longer an option. He suggested Pilates.
His advice literally changed my life. I booked private Pilates sessions and did Pilates exercises on my own every day. After six months of recovery, I was able to run again — and I kept Pilates as part of my exercise routine, because I could see how it was making me a better runner. My posture was better, and I was activating my core as I ran, which gave me more stability and endurance. Fueled by the results, I pursued a Pilates certification. While working full time, I started teaching Pilates on weekends. Eventually, I took a leap of faith and left my corporate job to open Studio Cloud 9 Pilates.
What I've learned is that Pilates can be a runner's secret weapon, resulting in improved core strength, flexibility, and mobility — all of which go miles in building endurance and preventing injury. Whether you're an avid runner or looking to level up your exercise regimen, here's why Pilates is a surefire way to a better, stronger you — and some exercises to get you started.
What is Pilates?
Reformer Pilates requires equipment, which is really the only disadvantage — Photo courtesy of Studio Cloud 9 / Anne Nuun Photography
Pilates is a group of exercises that focus on strengthening the core while improving flexibility through controlled movements. People often think Pilates is similar to yoga, but these modalities are entirely different. Pilates was founded by Joseph Pilates, a German fitness trainer who developed the method while being held at an internment camp during World War I. He originally called it Contrology. He believed that by improving control over core muscles and breathwork with your mind, practitioners could "develop the body uniformly, correct wrong postures, restore physical vitality, invigorate the mind, and elevate the spirit."
At the internment camp, Mr. Pilates witnessed injured soldiers wasting away on hospital beds, so he created the reformer, a bed-like frame with a rolling carriage and spring coils to provide resistance. He saw that the resistance of the springs helped to build strength and lengthen muscles. The patients got stronger as they moved against the weights, which lifted their spirits, thereby improving their mental health. Over the course of his lifetime, Mr. Pilates developed more than 26 pieces of equipment and 600 exercises.
What's the difference between mat Pilates and reformer Pilates?
Mat Pilates can be done anywhere — Photo courtesy of Jean Chen Smith
The main difference between mat Pilates and reformer Pilates is that mat Pilates requires no equipment and can be done anywhere. Also, in mat Pilates, you're using your body weight for resistance, while in reformer Pilates, the machine leverages the springs as weights for additional resistance. Both methods are beneficial; one isn't better than the other. The only disadvantage of reformer Pilates is that it requires equipment.
What does Pilates do for runners?
Reformer Pilates uses the springs as resistance — Photo courtesy of Jean Chen Smith
Because of the consistent, repetitive motion of running, runners often experience shortening and tightening of certain muscles, which constricts their range of movement. Over time, this shortening and tightening of muscles can cause strain on the vertebrae and lumbar spine, which can lead to potential back pain and injury. A Pilates workout helps runners build core strength, improve flexibility, and increase mobility. Not only can Pilates help you recover from injury, it can prevent injury.
How often should you do Pilates?
As an instructor, I tell my clients that incorporating a Pilates workout three times a week is the best way to see results. However, consistency is the key. If you can't commit to three days, start with two. You can build it into one of your recovery days, when you take a day off from running. With Pilates, you'll build abdominal strength, improve spinal mobility, and increasing range of motion.
All these exercises will benefit your running in the long term. Everyone can do Pilates, and it's never too late to get started. Pilates also helps with proprioception and balance as we age. If you're new to Pilates, make sure to tell your instructor if you have any injuries. If an exercise doesn't feel good aside from being challenging, ask for a suggested modification.
Three Pilates exercises to get you started
Here are three Pilates exercises that can be done anywhere, anytime.
The Pilates Hundred
The Pilates Hundred warms up the abdominal muscles — Photo courtesy of Jean Chen Smith
This exercise involves engaging core muscles and bending the spine forward. A strong core can help alleviate lower back pain.
Try it: Lie on your back with your knees bent at a 90 degree angle. This is known as the 'tabletop position." On an exhale, lift your shoulders and head off the floor, tuck chin to chest, and extend your arms and legs. The legs extend at a high diagonal for the full expression of the exercise. Arms stay close to hip level. If you have lower back pain or tight hip flexors, keep your legs in tabletop position. You also can keep your head and shoulders on the floor if raising them causes too much tension on your neck.
Begin vigorously pumping your arms up and down while you inhale for five counts through the nose and then exhale for five counts through the mouth. Repeat 10 times to equal a count of 100.
Mermaid
Mermaid stretches the obliques, which is great for runners — Photo courtesy of Jean Chen Smith
This simple stretch lengthens the side body while engaging your obliques and back muscles. It also stretches your hips, which is excellent for runners, cyclists, and those who sit all day in front of a computer.
Try it: Sit on one side of your bottom and fold both legs to the other side. Sit up as straight as you can. Place the hand that's on the same side as your folded legs on top of your shins. Raise the other arm up toward the ceiling. Lean toward the side of your folded legs, bending at the waist. Try to hold the stretch for at least 30 seconds. Gaze straight ahead and try to keep the shoulders relaxed. Repeat on the other side.
Seated Spine Twist
Seated Spine Twist invites mobility for a flexible spine — Photo courtesy of Jean Chen Smith
Spinal twisting improves spinal mobility and engages the core and obliques. Although there are many different exercises to achieve this, the spine twist is one of my favorites. Done correctly, it challenges your abdominal and pelvic floor muscles.
Try it: Sit upright with your legs stretched out in front of you. Glue your inner thighs together and extend your arms out to a T-position. Stretch your fingertips long. On an exhale, twist your entire upper torso to one side two times, before returning to your starting position and exhaling and twisting to the other side. The important part is to not shift the lower half of your body (i.e., your legs) from side to side as you twist. If you have tight hip flexors and find it hard to sit up with a tall spine, you can sit on a blanket, pillow, or yoga block for added support.