Statistics indicate that running is the most common aerobic exercise performed by both men and women. Given the popularity of running as a hobby and as a sport, people need to understand how to reduce the chances of injury and boost their performance in a healthy, sustainable way. This is where Reformer Pilates can help.
Using a reformer to strengthen and stabilize essential muscle groups across the body gives runners an edge over those who do not do Pilates. From increasing speed to reducing the risk of serious injuries, those who jog or run have plenty to love about Pilates.
How Runners Measure Performance
Those considering incorporating Pilates into their running regimen likely want to see their performance increase as a result. There are multiple ways in which Pilates boosts running depending on how the individual is measuring their performance and goals.
- Distance – Studies show that those who engage in Pilates see an increase in running economy, the body’s efficiency in using oxygen to maintain its speed throughout the workout. In other words, runners who also do Pilates can run further because their bodies more efficiently use oxygen.
- Speed – After just a few weeks of doing Pilates, those in a study group improved their 5K time compared to their pre-Pilates personal bests.
- Stamina – With improved core stability and muscle balance, runners who incorporate Pilates into their training regimens can increase their stamina. This tends to result from muscles being used appropriately rather than exerting extra effort to compensate for poor posture and form.
How (and Why) Pilates Enhances Running Performance
It’s great to know how much of a difference Reformer Pilates can make for a runner, but what is the best way to take advantage of these benefits? Running is a high-impact sport, so it should be combined with low-impact exercises to reduce muscle strain and develop a stable running form.
A few exercises in particular are especially great for runners:
Leg Circles
Leg circles are great for runners because they increase inner thigh strength and provide more flexibility and mobility, especially for the hamstrings. Suppose the hamstrings are too tight and inflexible.
In that case, the runner’s form will suffer, and their gait may be imbalanced, leading to potential injury or pain, especially in the lower back. Studies show that different types of running activate the hamstrings differently, so it is best to train them for flexibility in multiple circumstances.
Heel Raises
The calf muscle is the driver behind a runner’s speed. This large, powerful muscle should undergo regular low-impact exercise so that it is strong enough to support the runner’s body weight while pushing that weight forward at speed. When the calves are not muscular enough, running can strain them and lead to injury. Heel raises on the footbar target the calf muscle without exposure to high impacts.
The Hundred
The core is essential for stability while running; if runners exercise with an uneven gait, their muscles can develop differently on each side, leading to strain and aches. The hundred keeps the core strong by activating all of the fine muscle fibers responsible for stability.
Lunges
Lunges work multiple muscle groups in the lower body: the quads, hamstrings, and glutes, among others. These muscle sets create driving forces for powerful forward propulsion.
Pilates as a Recovery Tool
Even runners who are already happy with their performance can benefit from Pilates after their workouts. Pilates helps to prevent injuries, and, for those who have already suffered a setback in their physical endeavor, it can help to build back strength after an injury. Some recommended exercises include:
Abs in c-curve – By working the pelvic area, runners can make sure their muscle tone remains balanced and keep the hips flexible so that the area does not tighten during recovery.- Planks – Planks activate the pelvis, core, and back to help the body maintain stability and even healing.
- Mermaid Stretch – The mermaid stretch targets the spine, the support structure all runners count on. Keeping the spine mobile during recovery allows runners to return to form more quickly.
Enhance Your Running With Pilates Support
Runners of all shapes and sizes are doing an excellent thing for their health by embracing cardiovascular exercise. However, to get the most out of this investment in time and energy, it’s smart to pair running with Reformer Pilates.
This exercise regimen can boost your running performance and help prevent injury (or help you heal from one). Contact RTR Pilates today to sign up for a Reformer Pilates class and see the difference it can make!