Pilates for Runners? (Part II)
Did you miss Part I? Click here to read that first!
As promised, today I’m going to keep touting Pilates for Runners and explain how to get the most out of your time and investment in Pilates.
Why You NEED a Personal Instructor
Last week I explained that even as a highly trained athlete my first Pilates session was shockingly difficult. What I didn’t say is this: If I’d been in a group class or watching a video at home, the session would have been easy for me.
Individual Instruction is the KEY to Progress.
At a session with Kristin Schley at Coresport
Dr. Agresta sent me to Pilates to learn how to engage muscles in my body that I was not currently using effectively, and specifically told me to get individual instruction. Up to that point I had been able to run - very fast - for years because the human body is incredible at adapting and working with whatever is available. Our bodies always want to take the path of least resistance. They want to use the strong muscles and let the weak ones keep slacking. The strong will get stronger, the weak don’t make progress. I had some very strong core muscles that had been picking up the slack for my deep stabilizing core for a long time.
But with focused 1-on-1 supervision there’s nowhere to hide and you can’t “cheat.” My first session was so hard because my body position was constantly being monitored, adjusted, and challenged. Pilates is more than a variety of exercises and movements, it’s about HOW you perform those movements.
I cannot overemphasize how essential it is that beginners to Pilates get 1-on-1 instruction. Yes, I know how expensive individual sessions are and they are worth it. My instructor Kristin Schley shows up to my sessions focused and dialed in. She watches how I move, how I perform each exercise, and coaches me constantly. After working with an individual instructor to learn Pilates you can go to a more cost effective duet or small group class. However you will always get the best workout with the full attention of a great instructor.
Finding the Right Instructor
So how do you find a good Pilates instructor? In many ways, it’s like finding a good massage therapist, because all Pilates instructors are not equal! I didn’t know this at first but was very fortunate to unknowingly get a great teacher. Back in 2017 I phoned the most convenient Pilates location for me and booked an individual session. They assigned me to Kristin Schley and I’ve worked with her almost every single week since then.
Schley explains that “not all Pilates instructors and certifications are the same.” She suggests looking for “an instructor who has completed or is going through a comprehensive program. A comprehensive program is typically a year long commitment with around 600hrs practice, observing, teaching. Not all programs require or even offer anatomy, so do the research and ask for referrals.”
Knowledge of anatomy is HUGE in my opinion because it gives someone an understanding of how different muscles and muscle groups work together. If you know anatomy you have an idea why certain movements may be restricted, what could be the underlying issue, and how to work the same muscles in a different way if necessary. Because I have always worked with Schley (who actually teaches anatomy to Pilates apprentices) I took this for granted and assumed all Pilates instructors had this knowledge.
A highly qualified and experienced instructor is not enough - they must also be focused for your session. Do not return to a distracted teacher or to someone who just takes you through the motions. Just like a good massage therapist is thinking while you are on the table, solving problems and looking for the cause of your pain or tightness, a good Pilates instructor will think while you’re on the mat, or reformer, or tower. They will continue to challenge you. Pilates is like running, it doesn’t get easier you just get stronger.
Turn SOUND ON to hear the kind of coaching available from a good Pilates instructor in these videos:
22 Likes, 1 Comments - Kristin Schley (@kpeterschley) on Instagram: "Strength, stretch, control, breath with a smile at the end. Nice work today @ndsifuentes 💪🏻👏🏻..."
160 Likes, 6 Comments - Nicole Sifuentes, OLY, CSCS (@ndsifuentes) on Instagram: "#WorkoutWednesday ~pilates~ Every weds we do some combo of exercises to strengthen & improve..."
What To Expect
Expect to be mentally dialed in for your entire session. Pilates requires a lot of focus to perform the movements correctly. You will be listening carefully to your instructor the entire time.
Pilates is done on a mat and on a few different apparatus (in the video above I am on the “reformer”) but don’t be intimidated by those - your instructor will teach you how to use everything. Though it may look complicated, the hardest part is not working the various apparatus it is learning to use your own body more effectively.
Pilates is low intensity so you probably won’t be gasping for air at any point - most exercises are actually done lying down. However, be prepared to work hard and feel like your core is on fire, well actually expect everything to be on fire at some point.
The following videos will give you an idea of some main points of focus in Pilates - mobility of the spine and engagement of the deep core. (These videos are not a substitute for doing Pilates with individual supervision and instruction!)
Pilates and Your Training Schedule
Pilates is strength training, so I recommend scheduling your Pilates session after running or doing a workout if possible. If you plan to run after doing Pilates, that’s fine, but don’t be concerned if your legs feel a little tired. One benefit will be that your core will be totally activated and you’ll have got some good mobility work done so the run might feel great, especially if you typically don’t do any activation or mobility prior to running. I generally run before going to my Pilates session, but if I have a very short easy run I will sometimes run after. As mentioned in part I, Pilates isn’t a substitute for specific strength and conditioning for runners so I recommend doing both but on separate days, and after running. Running is top priority!
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.