Pilates and Strength Exercises for Runners: Enjoy Running More!

Last week, I wrote about the reasons people run – and (surprise!) it isn’t only about being fit. Rather, most runners I know say their number one reason for lacing up their trainers has to do with feeling good in other ways. I also promised that I’d share my favourite Pilates and strength exercises for runners so they can avoid injury, and keep running for years to come. 

It’s About Feeling Good Now AND Later

Running allows us to clear our minds, be social (or alone), and gets us out in nature. It feels good for the body and in the soul. And if something makes us feel great, we are going to want to do it for a long time. Unfortunately, running is a high-impact and repetitive activity, which is why many of us end up with injuries. 

So how can you keep the goodness going while minimizing the chances of running related injuries? 

• Stay Strong. Running works certain muscles like the quads and calves really well, while others get ignored. Your glutes, back, and hips need attention, too! 

• Work on Mobility. Good mobility is being able to move your joints through a full range of movement. This is different from flexibility, but you will become more flexible through mobility work. 

While there are hundreds of effective exercises to build your strength and increase your mobility, I’m going to share my go-to Pilates and strength exercises for runners. 

Strength Exercises for Runners

These exercises will be familiar if you have done a lot of strength training already. But if you haven’t or are feeling a bit rusty, watch my video for tips and tricks to perform them safely. 

1. Single Leg Deadlifts. These are even more effective if you can add in a row. This exercise helps with balance, core strength, hip, knee, and ankle stability, and back strength with the row. Phew! 
2. Bulgarian Split Squats. Truthfully, I dread doing these squats. I might even stare down the kettlebell before I pick it up for a minute of work. But once I’m done, I feel proud – and holy heck they are effective! Bulgarian split squats have helped my running, because they build glute strength (needed to power us forward), hip, knee, and ankle stability, as well as balance. 
3. Barbell or Sandbag Hip Thrusts. Build your glute, hamstring, and back strength with this deceivingly difficult movement. 

Pilates Exercises for Runners

1. The Footwork. Pilates uses mat exercises and the apparatus (reformer, chair, and tower), to increase foot and ankle mobility, as well as ankle stability. They work your feet through three positions: plantar flexed, arched, dorsiflexed, and then moves your foot through the positions.  
2. Single Leg Circles. You can do these on the mat or with leg springs. Our body is connected from top to bottom, and this exercise is a great example of that. When you add a rotation of the body, yes, you will learn to control the movement of your leg; but you will also get an amazing stretch through the hip and back, and even your chest. There is stretch, strength, and control in this exercise. 
3. Short Spine. In Pilates, this is best done on the reformer, but the roll-over on the mat can give you a similar feel. On the mat, you get your butt off the mat, rounding your spine for a deep stretch. On the reformer, you keep your feet connected in the straps, reaching through your heels in opposition of your body rolling back down. This gets you working your glutes and abs in addition to the stretch. 

Here is a video to demonstrate the finer points of the movements. 

Don’t expect to jump right into these exercises without some preparation. Pilates has a lot of movements that prepare you in advance, and a well-designed strength workout will have a full body warm up incorporating movement of all your joints before getting into any heavy lifting. Safety first!

If you are like me, and want to keep running for years to come, it’s important to take care of your body. These Pilates and strength training exercises for runners are a good start, but they are just the beginning! As a long-time past (and future) runner, I’d love to help you design a plan to keep your body in shape for all of the activities you love. Let’s talk about what that looks like for you.