PILATES & CO RUNNING SERIES
As Part 2 of our ‘Running Series’ we take a look at the benefits of Pilates for Runners. Part 1 of the series we featured ‘Running and Pilates - The Perfect Match’
If you are already a runner, Pilates should be considered as a complimentary activity to support the body. With the stress that higher volume running brings the body, Pilates provides a low impact activity to assist with mobility, recovery and injury prevention.
Maddie Coates, Australian Sprinter
RUNNING AND PILATES PROGRAM
Complimenting your running with Pilates may make you a better runner. Running is generally a straight line activity and repetitive. The repetitive, one direction motion can often create issues, niggles and imbalances as your body needs to move in all directions.
David Norman, our studio co-owner and instructor has trained many runners over the years on all things ‘outside’ a regular running program to make them stronger, injury free, less susceptible to burn out. Die-hard runners are a hard group generally to win over as they battle for time away from pounding the pavement and the missed endorphin high generated through running. Those who add Pilates to their regime, notice a resounding change in their body for the better.
Maddie Coates
Australian Sprinter
Recently we welcomed Australian Sprinter Maddie Coates to the studio. Having relocated from Melbourne to focus on her training, Maddie has used Pilates to support her running career for many years. Below is Maddie’s personal experience of using Pialtes as a support to running.
“I started Pilates to coincide with my running as a way to help with balance issues I was having in my body. Pilates helped turn all my smaller intrinsic muscles on for stability and assisted with my hyper-mobility and the extra movements I experience in my joints.
I had a program written for me that worked on my weakest points like lower core and turning on my left lateral chain. My first introduction to Pilates was 2017 pre-season where I did Pilates twice a week in Melbourne and had my best year as an athlete competing in the 2018 Commonwealth Games. Pilates kept me stable and injury free throughout the running season.
I realised just how much of an importance Pilates was to my running, with stability being a major factor in hyper-mobile athletes. Pilates helps to give me better control and coordination when I run and gains better strength in big key areas like my pelvis, hips and lower core.
I find it super beneficial and one of my non-negotiable session all year round. It’s low impact, meaning it works into my training schedule really well as it doesn’t take too much of my energy away from the athletics track. It does the opposite, it helps me feel more activated within my muscles and joints to be able to get through the session with more ease and flow.”
Maddie Coates
HIP MOBILLITY
In David’s eyes it all starts with getting the hips moving in multiple directions and increasing the Range of Motion (RoM) and is also strength at end range which we know as mobility. Engaging complimentary and supporting muscles through hip based movements challenges the dominant hamstrings, glutes and quadricep muscle groups. Initiating pelvic stability and torso engagement also brings new balance to the body. Whilst running is bipedal ‘gait’ (one after the other), Pilates is often whole body with independent leg actions that will expose then mitigate imbalances.
SPINAL MECHANICS
In addition to having hips moving more freely we also focus on the spinal mechanics which takes the pounding load centrally from running and ask it to extend its movement laterally, forward and back (we call flexion and extension) as well as ensures it rotates. Pilates equipment promotes these movements and provides an ease and support to get clients into positions to enhance their ability and range. Our spine at various places moves more than others so what we want is continuous movement and so the body flows into various positions with comfort. Anything that supports the spine (think the circumference around our spine from the hips to neck needs attention, strengthening, challenge and proprioception (balance) placed on it. People often refer to this as core training however this is often misunderstood and only ‘abdominal muscles’ or crunching or planking exercises are prescribed when it is so much more.
THE BENEFITS OF PILATES FOR RUNNERS
Would you like an assessment? A review of your mobility and a chance to complement your running routine for the better? Then try Pilates. Check out our Intro Offers HERE
Some of the benefits Pilates provides for runners include:
- Strengthening deeper muscles
- Improving balance and mobility
- Improving Core Strength
- Injury prevention and management
- Recovery through stretch and flexibility
- Enhancing performance
FREE EVENT: SATURDAY RUNNING IN THE PARK
Our Running Series will finish with a free event held by Dave Norman. If you’re already a runner or someone who wants to incorporate running into your Pilates regime, please join us for an All Levels Running Session. Incorporating Flats, Hills, Stairs and some Intervals, this will give you a snapshot into how to get started with running, or a great workout if you’re already there.
Event Details:
Saturday Running In The Park
North Burleigh Park (North side of North Burleigh Surf Club)
Saturday 2nd April 2022
7am - 8am
Book in via the Pialtes & Co App or email hello@pilatesandco.com.au for more info