Since I’m a runner myself, when I work with other runners I can predict exactly which exercises will make them say “this feels so good”, “this hurts so much”, or “this hurts so good”! The Pilates exercises runners love most pay attention to the tight spots in the lower body that are so common in the sport. Thanks to the long distances runners put their legs and feet through, tightness in the feet, calves, hamstrings, quads, hip, and lower back are all very common.
If you’re a runner or have ever seen a group of them out, I’m sure you’re familiar with the roadside stretches they do. They’ll use the curb to stretch their calves and hamstrings, or cross their feet while bending over to reach their toes. I love to run, but the tightness at the end of one is no joke. When runners come into the Pilates studio they can use the apparatus and springs to help them achieve stretches and increase their mobility in ways that are hard to recreate on their own.
The Best Pilates Exercises for Runners
- The Foot Workout on the Reformer. The foot workout is the first one you do on the reformer. We runners particularly love the final of the four exercises: tendon stretch. It provides a nice stretch through the feet and into the calves. There is also a foot exercise called “running” at the end of the reformer workout which is great, too.
- Leg Circles with Springs. In this exercise, we circle both legs apart, down, together, and up five times, then reverse the direction. We finish up the sequence with some wonderful deep stretches.
- Short Spine on the Reformer. This is an intermediate-level exercise and the first inversion exercise we do on the reformer. My favourite part of this exercise is the amazing stretch along the entire length of my spine, especially in my lower spine and sacrum (tailbone). When my husband first learned this exercise he loved it so much that he proclaimed he’d be doing 80 reps a day. Jokes aside, it made him feel great!
- Hip Stretch on the Cadillac or Tower. This is one of those “hurts so good” Pilates exercises runners love. This exercise is hard to describe and can be a challenging position to get into, but it’s heaven for tight hips. Essentially, you position yourself on your side and push the push-through bar up with one foot while the spring pushes down on you. If you have very tight hips, this would be an exercise to work up to.
- Achilles Tendon Stretch on the Chair. This exercise is amazing for anyone with tight calves or feet. You keep your leg stable against the edge of the chair, hands on top of the chair, and then move the foot from dorsi flexion to plantar flexion. This moves the pedal on the chair. As the pedal is attached to springs, you get a stretch through the Achilles, calf, and arch of the foot.
There are so many reasons runners should do Pilates, from increased performance to fewer injuries, and these five pilates exercises for runners are just the beginning. I could write pages on why every Pilates exercise can benefit runners, but I encourage you to find out for yourself. I’d love to see you in the studio and get you on the apparatus; it will change how you run for the better.