Can Pilates Help Your Running? New Research Says Yes!

With the Sydney Hoka 10km, half, and full marathon coming up on May 5^th, the streets and parks are full of people clocking up the kms and enjoying the outdoors as they prepare for these upcoming events. And while we understand that most runners really just want to run, we also know that if you’re a runner you should be including strength and mobility workouts into your routine to improve your running performance and bullet-proof yourself against injury. So, have you ever considered that you could work on both strength and mobility in a single session by adding some Clinical Pilates into your weekly training schedule? So, can Pilates help your running? Well, recent research has found that you can shave seconds off your 5km run performance with Clinical Pilates training.

Is There Research Showing That Pilates Can Improve Running Performance?

A recent 2018 study showed that 12 weeks of Pilates training improved 5km run performance by 2.42 seconds by changing metabolic cost and muscle activity in trained runners. In the study 58 runners were divided into 2 groups, 1 group doing running training and the other group also doing Pilates training. The results showed a statistically significant improvement in running performance over 5km in the group that did the Pilates in comparison to the group who did the running training in isolation. After the 12 weeks of training, the group who participated in the running training on average improved their 5km time from 25.33 to 24.61 and the Pilates group on average improved from 25.65 to 23.23. The Pilates group also were found to have improved their running mechanics and use less energy for the 5km than the group that did not do the Pilates work.

How did Pilates produce these improvements in running performance? The study highlights three main mechanisms

1. Improved running economy: Running economy is the energy cost of running at a given pace. By improving movement efficiency and biomechanics through specific Pilates repertoire, the runners were able to utilise energy more effectively, thereby enhancing their endurance and performance during runs.

2. Improving strength: Pilates focusses on strengthening the entire body, but specifically your stabilising muscles (including abdominals, trunk and hip muscles). These muscles play a crucial role in maintaining stability while running. This research paper showed significant improvements in strength among participants following Pilates training. Not only can strengthening these key muscle groups contribute to increased strength, but it also improves running mechanics and reduces the risk of injury.

 3. Increased flexibility: The study showed notable improvements in mobility and flexibility among participants after completing the 12-week program. Enhanced flexibility can help runners move more efficiently and reduce muscle tension, overall leading to improved performance and decreased risk of injury.

These results provide good justification for using Pilates to target specific postural and locomotor muscles (trunk and core muscles) for runners. It can improve running performance and reduce the risk of injury through improving running economy, strength and flexibility.

Related Research Showing The Benefits of Pilates-Style Exercise For Runners

A preliminary study using an 8 week core training program in 21 college athletes showed an improvement in running economy, which is the energy required to maintain a constant speed of running. In the study the experimental group completed 3 core strength training exercise sessions per week for eight weeks, and the two groups were re-assessed using three tests: sensory organization test (SOT), sport-specific endurance plank test (SEPT) and 4-stage treadmill incremental running test (TIRT). Following the program the core training group showed significant improvements in all 3 tests, and the stage-4 TIRT test showed a significant reduction in oxygen consumption (VO2). This means that the participants used less oxygen in the TIRT test following the core training program, indicating that their running economy had improved.

The importance and function of the gluteus medius for runners has been discussed in a previous post but essentially as a runner you need a strong gluteus medius to absorb force from the ground, prevent the knee from collapsing inwards, and to keep your pelvis steady when you are running. Having good strength and endurance in your gluteus medius is important for efficient, injury-free running.

Why Should Runners Try Clinical Pilates With A Physio?

Our Physiotherapists are specifically trained in Clinical Pilates and their knowledge goes beyond traditional Pilates training. A physiotherapist will conduct a thorough assessment to analyse a runner’s imbalances, pain, and strength deficits to design a focused strategy to improve their running. A major area of emphasis for Clinical Pilates is core and trunk strengthening to improve stability and strength. A stronger and more stable torso helps an athlete to run more efficiently uphill and downhill, focus on good movement with improved kinaesthetic awareness, decrease fatigue, and potentially reduce your times by allowing you to move more efficiently. Your physio can also include running endurance exercises to increase distance more comfortably. Another area of focus will be on glute, hamstring and calf strength, as these are essential muscle groups for being a fast, robust athlete.

More Information On Pilates For Runners

Clinical Pilates can be a great addition to any runner’s training program, helping you become a stronger, more powerful and flexible athlete while promoting a faster recovery from injuries. If you are interested in joining our Clinical Pilates program at Central Performance you can call reception on 9280 2322 or click below for more info or to book online.