Pilates and Running: A Winning Pair!
- Pilates With Natalia
- Jul 6
- 5 min read
Running tests your endurance and is an amazing type of exercise to improve your cardiovascular health and improve heart health! However, running can challenge your muscles and joints and lead to tight hips, knees and can cause strain on your joints! This is why it is essential for runners to do Pilates, for both recovery and because it builds the foundation you need.
Why Pilates Helps with Running:
• Core stability: Pilates strengthens your deep abdominal and back muscles. A stable core keeps your spine aligned. It reduces lower-back strain during long runs.
• Improved posture: Pilates teaches you to stack shoulders over hips. Good posture eases breathing. It lets you run more efficiently.
• Balanced muscle development: Runners often overuse their quads and calves. Pilates incorporates dynamic stretches that target the hamstrings, glutes, and hip flexors. Balanced muscles lower injury risk and allow for quicker recovery!
Science-Based Facts!
A 2017 study found that adding Pilates to a runner’s routine reduced hamstring-strain injuries by 50%. ¹
Research in the Journal of Strength & Conditioning (2020) showed that Pilates improved runners’ VO₂ max by 5% in eight weeks. ²
(Sources are mentioned at the bottom of this article).
How to Get Started: Pilates for Beginners:
You don’t need fancy equipment to get started with Pilates. You also don’t necessarily need to pay for expensive classes in a studio. You just need your body and space at home.
Here are some key tips:
Find your neutral spine before every move
Breathe deeply on exertion (exhale when the exercise is more challenging)
Keep your shoulders relaxed
Try these at-home basics:
Pelvic tilt – 10 reps
Heel slides – 10 per side
Single-leg bridge – 8 per side
Free Pilates Workouts to Support Your Runs:
I offer a full library of workouts you can stream anywhere. They’re designed for runners at every level.
• 10-minute core blast
• 15-minute hip opener
• 20-minute total-body flow
Try my Pilates workouts on my YouTube channel.
Access full-length routines at no cost.
Visit my free Pilates workouts page.
Pilates From Home: How it Works
The best thing about at-home workouts is that you set the pace; you are able to pause workouts as and when you need to, rather than feeling left behind in a class full of people. You can also choose the space and location (your living room or in the garden), and you fit your sessions around your schedule, rather than the schedule of a studio! You can also fit your workouts around your runs.
Sample weekly plan:
Mon: 15-minute core session
Tue: Easy run + 10-minute stretch
Wed: 20-minute flow
Thu: Interval run + 10-minute hip opener
Fri: Full rest or gentle Pilates
Sat: Long run + core blast
Sun: Recovery flow
Tips for Success:
• Commit to two Pilates sessions per week.
• Track your runs and note improvements.
• Listen to your body. Adjust the intensity as and when you need to.
Trust me, with proper guidance and a great certified instructor, Pilates from home becomes a game changer. Here’s why:
No commuting to classes and studios means more consistency and less likelihood of falling off track.
Short sessions can be done easier; even 10 minutes on days you have less time are still effective.
No equipment is really needed other than a mat, especially for beginner flows. However, I do recommend using a resistance band, especially for runner-related dynamic stretches to release tightness.
With online classes, you’re more likely to stick to the routine. You can roll out your mat between meetings if you work from home (so many of us do these days), before work, or after the kids go to bed. It’s movement that fits around your life, not the other way round.
How to Get Started for Free!
You don’t need to commit to a full fitness overhaul to see results. Start small and start with 10 minutes. Here’s what I recommend:
1. Download my free eBook: It includes a complete starter guide and printable tracker.
2. Join the free class: It’s quick, beginner-friendly, and easy to follow even if you haven’t moved in a while.
3. Subscribe to my YouTube channel: Pilates with Natalia: You’ll find regular core workouts, tips, and motivation designed specifically for people like you: busy, committed, and ready to feel better.
The goal isn’t perfection. It’s progress you can feel in your posture, your energy, and your ability to keep up with life.
Frequently Asked Questions:
I'm new to Pilates. Can I keep running?
Yes, of course. Start with 10-minute sessions. Build tolerance slowly, and see how your Pilates sessions help with your running!
Do I need to be doing Reformer Pilates?
No. Mat Pilates gives you all the benefits you need.
How soon will I feel a difference?
Many runners notice better posture and less soreness in two weeks. But it does depend on the individual.
Next Steps!
Bookmark your free workouts page.
Subscribe to my YouTube channel for weekly tutorials.
Follow the sample plan above.
Share your progress in the comments or on social media.
Pilates is the secret weapon for runners. It keeps you strong, flexible, and injury-free. Start today with free Pilates workouts. Your runs will thank you.
Have a look at some of the free Pilates workouts I offer here
More Tips & Next Step: Get your FREE Pilates ebook for beginners! 🤍
P.S. Want more tips like this? Sign up for my Sunday email to get a weekly schedule of free Pilates classes, blog posts like this, and tips for practicing Pilates from home without pressure! Head to the homepage and join the community! HOME!
💬 Download your free Pilates guide!
Start Today! Get your FREE eBook and Pilates class now; you won't regret it. https://www.nataliapilates.co.uk/free-pilates
📺 Watch your first class on YouTube.
More Free Workouts:
✨Start building strength that supports your whole life!
Want to try a core workout right now? Try this 20-minute online Pilates class and see how your abs feel the next day.
If you want to figure out your unique style, I have created a quiz to help you find your Pilates style. Based on your results, I will send you 3 tailored workouts aligned to your results. This is a great way to get started with free Pilates workouts!
Have an amazing week, and remember that just starting is key to feeling amazing both inside & out! 🤍✨
¹ Hamstring-strain injury reduction in recreational runners: A randomised controlled trial. Journal of Sports Medicine. 2017.² Effects of Pilates on VO₂ max and running economy. Journal of Strength & Conditioning Research. 2020.
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