Pilates For Runners?
On Monday I wrote about the “yoga for runners” trend that is curiously growing in popularity. None of the experts I had ever worked with in my decade-long running career had ever suggested I do yoga to improve my running, so I did some asking around. Turns out runners don’t need to do yoga.
At the MiPR lab at the University of Michigan. Any interested runner, elite or recreational, can get a running assessment done here.
Today I want to talk about Pilates. Just a few years ago I considered Pilates and Yoga basically the same thing and I had no interest in either of them. That changed in 2017 when I went for a Running Form Analysis and was given a prescription for Pilates.
The assessment at the Michigan Performance Research Lab involved an analysis of my running gait at a variety of speeds as well as a physical strength and movement assessment done by Dr. Cristine Agresta. At the time I was coming off my second Olympic Games and was still constantly working to improve my poor balance, reduce my back pain, and correct rounded shoulders and excessive rotation of the upper body while running. Dr. Agresta explained that while I was very strong in the “global” core muscles, my deeper stabilizing core muscles were not really doing much and that Pilates would help me learn to engage the deep core.
Honestly I didn’t know what she meant by that, but I practically ran to my nearest pilates studio and signed up.
The Transverse Abdominals wrap around your spine like a very wide belt. Mine we not doing their fair share. Click image to read more from Repke Fitness.
My first session was a very humbling beginning as I realized there was a gaping hole in my conditioning as a runner. As a highly trained athlete and someone very comfortable with high levels of exertion and discomfort I found the session shockingly difficult. I was being instructed to perform movements using muscles I hadn’t been using - those deep stabilizing core muscles. I had to learn to engage the transverse abdominals.
While Pilates is not specifically designed for runners, the foundational purpose of pilates is help people do whatever it is they do, but better. Pilates is low impact in nature and the focus on lengthening of the total body is a healthy contrast to all the pounding of running.
“You will develop muscular power with corresponding endurance, ability to perform arduous duties, to play strenuous games, to walk, to run or travel for long distances without undue body fatigue or mental strain.”
Working on posture, mobility of the thoracic spine & posterior chain strength.
Poker faced but suffering inside. Pilates is tough!
“When all your muscles are properly developed, you will, as a matter of course, perform your work with minimum effort and maximum pleasure.”
Part II in Pilates for Runners is up now!!
How to find a good pilates instructor. (As with massage therapists, they are not all equal!)
Why it is essential to have an instructor if you want to truly progress.
What to expect in a Pilates session.
How to incorporate Pilates into your training schedule in a way that makes sense.
In the meantime I highly recommend this great read comparing pilates and yoga for runners by a runner who has done both!
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation.