Pilates is the best complementary exercise for running. Running at its essence is a single leg exercise requiring calf, quad and glute strength. I’ve learned as a runner for many years the pain and difficulties associated with lack of strength and improper technique – until Pilates!
Personally, I’ve struggled with gluteal tendinopathy, ITBS (Iliotibial Band Syndrome) & overactive quads – causing pain in my hips and knees.
Let’s break it down. Running requires:
· Coordination – to put one foot in front of the other in the right place every single step of the way.
· Stability – to keep your body stable over your one leg that is on the ground and to manage the impact of the landing motion
· Strength – to provide the power to push off one leg at a time
Funnily enough, Pilates provides:
· Coordination
· Stability
· Strength
Incorporating strength training into your running routine will improve your ability to run further and faster with less pain – and who wouldn’t want that!
Here’s a short 15-min workout to ensure you are building strength for running:
Credit: inspired by Apex Physiotherapy exercises
Equipment:
- A mat or area of floor
- A chair, couch, weight bench... roughly as high as your knee
10x glute bridges
10x single leg glute bridge (each side)
30s single leg glute bridge hold (each side)
10x split lunges (back foot on chair)
10x step up’s
Repeat 3x and enjoy!
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