Beginner runners tend to focus on one thing: running more. But skipping strength and mobility training in favor of more miles is one of the biggest mistakes runners can make, says Claire Mills, a Pilates instructor and physical therapist.
“Running is a repetitive, high-impact activity that puts about three times your body weight on your legs when you land,” says Mills. Fit & Well.
If the joints and muscles are not strong enough to withstand the load and have low mobility, injuries can quickly begin to occur.
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“If you lack strength or mobility in one area of your body, another part of your body has to compensate, and that’s when injuries can occur,” explains Mills.
Shin splints, hip weakness, runner’s knee and lower back pain are just some of the most common problems Mills sees at her London-based clinic, Core LDN.
“Running is just one part of your training. Strength training, mobility, core training, and recovery should be included from the beginning, not something you add on once pain starts,” says Mills.
Here are her top 4 Pilates-inspired exercises. Unlike weightlifting, Pilates targets the deep stabilizing muscles, posture and movement control that runners need to move efficiently and reduce unnecessary tension.
This movement also focuses on strengthening your glutes, hamstrings, and core, while working your lower back and improving pelvic floor stability.
Read below to learn Mills’ four recommended Pilates exercises for runners.
4 Pilates Exercises for Runners
1. Groot Bridge
set: 2-3 manager: 10-12
- Lie on your back with your knees bent and your feet hip-width apart.
- Slowly engage your core, then tilt your pelvis back and press through your heels to lift your pelvis and hips.
- Lift your hips until they are in line with your shoulders and knees.
- Lower slowly and with control.
Trainer tips: Add a hold to the top of the bridge or raise one leg at the top to challenge unilateral control.
frequency: Do this 3-4 times a week before and after your run.
advantage: It strengthens your glutes and hamstrings and helps move your spine, especially your lower back.
2. Hip flexor lunge stretch
watch on
set: 2-3 time: 30 seconds on each side
- Kneel with your right knee up and your left foot flat on the floor in front of you.
- Push your pelvis down slightly.
- Slowly shift your weight forward until you feel a stretch in the front of your right hip.
- Hold for the allotted time, then switch sides.
frequency: Best done after a run or on a rest day.
advantage: Improve your stride, reduce the strain on your lower back, and prevent overload on your lower back and knees.
3. Dead bug
watch on
set: 2-3 time: 30 seconds on each side
- Lie on your back with your arms straight up and your hips and knees bent at 90 degrees.
- Gently strengthen your deep core without flattening your spine.
- Slowly lower and straighten your right leg, exhale and lower your left arm behind your head.
- Inhale and return to the beginning.
- Do the same on the other side, moving in time with your breathing.
- Keep your pelvis generally still and avoid arching your back and ribcage away from the mat.
Trainer tips: If you want an extra challenge, hold hand weights or wear ankle weights.
frequency: three Several times a week.
advantage: Enhances deep core stabilizer and improves core control.
4. Single Leg T-Tilt
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set: 3-4 manager: Repeat 8-10 times on each side.
- Stand on your left leg with your left knee slightly bent.
- Gently train your core.
- Keeping your pelvis level, lift your right leg behind you as you slowly bend forward from your hips.
- Your body should form a straight line from your head to your heels, forming a “T” shape.
- Return to a standing position with control, keeping your hips stable at all times.
frequency: 2-3 times a week. Perfect as a warm-up before a run.
advantage: Strengthens the glutes and hamstrings, improves pelvic stability, and trains balance and control with a one-legged position similar to a running position.
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