Many of us choose running as our main form of exercise. Why? Because we get results. We feel our heart rate increase, our breathing is more rapid, we feel challenged but we notice how all of this feels better the more we run. Our bodies start to change from running, including increased strength and reduced body fat. BUT with increased mileage, we may also notice tightness in many areas of our bodies. Particularly in the feet, calves, hamstrings, hips, and butt.
As an endurance runner, I completely understand how this feels. My go-to solution to these aches and tight muscles is Pilates. I always say that I wouldn’t still be running if I did not have Pilates as part of my regular workout routine.
Even a short Pilates workout can be beneficial pre and/or post run.
Check out 5 of my favourite Pilates mat exercises for runners, below:
The Foot Work – See the 4-foot positions in the photos below. Remember to maintain the curl of your spin for the full exercise. Resting down when you change foot position if required. Repeat 5 to 10 reps in each position.
EXTEND & BEND LEGS 5-10 TIMES IN EACH FOOT POSITION
POSITION 1 – FEET PLANTAR FLEXED (POINTED)
POSITION 2 – FEET CURLED
POSITION 3 – DORSI FLEX FEET
Roll-Ups – Remember to dorsiflex (keep feet pulled towards your shins) and for the full exercise. Repeat 5 to 10 reps. (Note that this exercise can be modified to a partial roll down if you find that you have trouble coming from the floor up. Or you can use your hands on the back of your thighs to help you up.
Spine Stretch – Sitting tall, find length in your spine and flex forward.
(Envision sitting against a wall and curling away from the wall then stacking your spine back up against this wall.)
Repeat 5 to 10 times.
Single Straight Leg Stretch – Extending your legs as straight as you can and once again maintaining your curl. Scissor the legs. Repeat 5 to 10 per leg.
Saw – Once again work at keeping your feet straight up and reaching out through your heels. Focus on finding length in your spine as you rotate and round. Try to keep from collapsing your body down onto your thigh. Alternating from one side to the other 5 to 10 times each.
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As I mentioned, this little routine can be done following a run or the day after. You could even take a few minutes every morning when you get up to get you moving before your workday.
I’m excited to be presenting more Pilates for runners workshops this fall at B.Pilates & Fitness, where we will explore these Pilates exercises and more.
Follow us on Facebook and Instagram and check out our website for upcoming workshops and events. www.bpilates.ca
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