{"id":17941,"date":"2026-10-07T07:28:10","date_gmt":"2026-10-07T07:28:10","guid":{"rendered":"https:\/\/wildgreenquest.com\/?p=17941"},"modified":"2026-10-07T07:28:10","modified_gmt":"2026-10-07T07:28:10","slug":"why-every-runner-should-be-doing-pilates","status":"publish","type":"post","link":"https:\/\/wildgreenquest.com\/?p=17941","title":{"rendered":"Why Every Runner Should Be Doing Pilates"},"content":{"rendered":"


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Published October 7, 2026 12:55AM<\/p>\n<\/div>\n

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How we reported this<\/strong>: The author, Ali Nolan, is an experienced runner and an editor at RUN.<\/em> She spoke with Liz Patient, founder of Pilates for Runners, about how runners can use Pilates to build strength and optimize performance. Nolan tested three moves herself and included pictures showing how to do each one.<\/p>\n<\/section>\n

Ask me to run ten miles, and I\u2019ll ask how fast. Ask me to put my legs in straps with my knees bent at 90 degrees, curl up to engage my core, pump my arms in time with rhythmic breathing while counting to 100, and I\u2019ll cry. I\u2019ll cry because Pilates\u2014with all its small-muscle-focused, intentional, and coordinated movements\u2014is my least favorite workout ever. And I\u2019ve done it all: CrossFit, Orangetheory, hot yoga. Nothing feels as torturous as a Pilates session. And yet, three years after starting, I\u2019m still doing it. Why? Because it might be one of the best cross-training complements to running.<\/p>\n

Rewind to three years ago, when a nasty calf tear forced me into long-term physical therapy. My PT, Kendell Jno-Finn<\/a>, said no running (of course) and no unsupervised lifting (wah). But he suggested joining his beginner Pilates class. Pilates, he explained, would help me build balanced strength and mobility so that when I returned to running, I\u2019d be more well-rounded.<\/p>\n

It sounded great in theory, but why should a runner do Pilates instead of<\/i> any of the million other alternatives? Just because it\u2019s popular?<\/p>\n

What Is Pilates?<\/h2>\n

I\u2019d seen Pilates classes before and assumed it was all grippy socks, cute outfits, a weird machine, and a lot of lying on the floor. But five minutes into my first class\u2014with sweat dripping down my face and every core muscle screaming\u2014I wondered if I\u2019d stumbled into runner\u2019s hell.<\/p>\n

Nope. It was just basic Pilates: a low-impact form of exercise that focuses on core strength, stability, flexibility, and controlled movement. Developed in the early 20th century by Joseph Pilates, it can be done either on a mat or with specialized equipment like the Reformer, which uses springs and pulleys to create resistance. (But don\u2019t worry, as you\u2019ll read below, most runners will benefit plenty from the former, no-equipment style.)<\/p>\n

As I lay there in agony, I couldn\u2019t help but question what Jno-Finn was thinking. How was this slow, confusing, miserable-feeling workout supposed to make me a better runner? My heart rate wasn\u2019t elevated in any meaningful way. The muscles I was using didn\u2019t feel like \u201crunning muscles.\u201d Mostly, I was just uncomfortable\u2014and really bad at it.<\/p>\n

But according to Liz Patient, founder of Pilates for Runners<\/a> and a longtime instructor, that might be the point.<\/p>\n

\u201cRunning is so high impact, and it\u2019s so repetitive in nature,\u201d Patient says. \u201cThat\u2019s fantastic for specificity and nailing your form, but it takes a huge toll. The body doesn\u2019t like anything too repetitive\u2014that\u2019s why we get overuse injuries. Pilates balances that out: mobility, strength, stability, variety. Balance is the biggest thing.\u201d<\/p>\n

Is Pilates Good for Runners?<\/h2>\n

Much to my dismay, there is scientific evidence that Pilates isn\u2019t just a nice cross-training option for runners\u2014it actually makes runners perform better.<\/p>\n

In a small 2018 study<\/a>, researchers followed a group of trained runners for 12 weeks, splitting them into two groups: one did their normal running workouts, while the other added Pilates to the mix. Both groups got faster, but the Pilates group saw a much bigger payoff.<\/p>\n

On average, the control group improved their 5K times by about 43 seconds (25:33 down to 24:61). The Pilates group? They cut more than two minutes, dropping from 25:65 to 23:23.<\/p>\n

The Pilates runners also became more efficient. They used less energy to run at the same pace; their VO2 max (a measure of aerobic fitness) jumped, and their postural muscles weren\u2019t working as hard to hold them together during submaximal runs. In plain terms: their bodies learned to run smarter, not just harder.<\/p>\n

Reasons Why Pilates Works for Runners<\/h3>\n

The researchers pointed to three key reasons why runners find improvements via Pilates:<\/p>\n

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  1. Better running economy<\/b>: Pilates sharpened their movement patterns, so they spent less energy at the same pace.<\/li>\n
  2. More strength<\/b>: Especially in the stabilizing muscles of the core and hips, which keep form steady and powerful.<\/li>\n
  3. Improved flexibility<\/b>: Looser, more mobile muscles meant smoother strides and less tension.<\/li>\n<\/ol>\n

    In a larger 2023 analysis<\/a>, researchers found that Pilates improved postural stability, balance, agility, muscle strength, flexibility, core strength, muscular endurance, general sprint performance, VO2 max, coordination, and technical skills in athletes in a wide variety of sports.<\/p>\n

    It seems crazy to me. How does an exercise program that uses minimal weight produce improvements across the board? Patient explains that it comes down to the focus on connecting the whole body. When Joseph Pilates started out, his goal was to help people get the most out of their bodies and feel their best.<\/p>\n

    \u201cThat requires a real holistic approach because you know you can\u2019t just work your biceps and then expect to feel great in the rest of the body,\u201d she says. \u201cPilates requires you to coordinate and stabilize and use lots of complex muscle groups altogether, which is fantastic for developing your body as a whole.\u201d<\/p>\n

    Pilates Versus Strength Training<\/h2>\n

    With Pilates, I\u2019m often struggling in the moment, but rarely feel delayed onset muscle soreness (DOMS) or a huge amount of fatigue that often accompanies overzealous gym sessions. So why does Pilates feel so hard, but in a different way?<\/p>\n

    Patient says it could be a number of things, but that Pilates\u2019 focus on lengthening muscles and promoting blood flow could explain why DOMS is less intense. And she explains that while gym sessions often target big muscle groups like quads and hamstrings, Pilates digs deeper with a focus on building stabilizing core strength.<\/p>\n

    \u201cIf you think about standing on a paddleboard and trying to throw a ball, you\u2019ll struggle to deliver much power. But if you\u2019re stable on solid ground, suddenly you\u2019ve got all this power. It\u2019s the same with your core: the more stable it is, the more power your arms and legs can produce.\u201d<\/p>\n

    That\u2019s why Pilates often feels humbling in the moment. \u201cPilates reminds you that feeling strong in one area doesn\u2019t always mean balance across your whole body,\u201d Patient says.<\/p>\n

    Patient believes that Pilates is also a great way for runners to be more present in their bodies and understand how things move and feel at a baseline. Instead of crushing a three-rep max back squat and hobbling away from the squat rack, the quieter nature of Pilates and its slow, breath-based moves allows you to be more present and assess where you are that day.<\/p>\n

    \u201cWith regular practice, runners can start to develop a much better feel for their bodies,\u201d Patient says.\u201dFor example, during a roll down, they might feel, \u2018Oh, my back\u2019s a little tight, it doesn\u2019t usually feel like that.\u2019 That awareness gives them the chance to ease off, get more sleep, or go lighter on a weight session or interval workout. By adjusting before something becomes an issue, they reduce injuries because they\u2019re simply listening to their bodies better.\u201d<\/p>\n

    3 Pilates-Based Moves Runners Should Do Right Now<\/h2>\n

    Patient is quick to point out that you don\u2019t need fancy equipment. \u201cI haven\u2019t been on a reformer in over ten years,\u201d she says. \u201cMost runners don\u2019t have the time, money, or motivation for that. You can get a long way with just body weight.\u201d<\/p>\n

    The moves she has runners start with aren\u2019t even classic Pilates moves but functional exercises that fit into her Pilates practice. The key is to do them with control and intentional breathing. These foundational movements will prepare the body for more intense core and stability work later on, like the 100 and side kicks\u2014moves that many Pilates aficionados will likely recognize.<\/p>\n

    Her biggest piece of advice? Keep it simple and consistent. \u201cWhether that\u2019s ten minutes a day or one hour a week, consistency matters way more than intensity. You\u2019ll feel the benefits quickly\u2014in recovery first, then in mobility, then in strength, and finally in your running power. It\u2019s amazing.\u201d<\/p>\n

    Her three go-to moves for runners, which should take about 10 minutes to complete.<\/p>\n

    1. Single-Leg RDL (Hip Hinge)<\/h3>\n
    Start with a small lift and, over time, your leg will get higher, and the hinge will become easier. (Photo: Ali Nolan)<\/figcaption><\/figure>\n

    \u201cThis challenges your hamstrings and glutes while also building ankle stability and foot strength. Single-leg work is brilliant for runners because it mimics the demands of running, where you\u2019re always on one leg,\u201d Patient says. She advises doing these barefoot if you can.<\/p>\n

    How to Do It:<\/b><\/h4>\n

    <\/b>2-3 sets of 6-10 reps per leg<\/p>\n