Over the last year of training for the 2009 Boston Marathon, many people asked me about the relationship between my Pilates practice and my running. I have become almost evangelical in my support of Pilates as a key component to athletic conditioning so this is a topic I love to discuss.
I began running in college and for many years ran recreationally, churning out the same 25 or so miles a week at the same pace, year after year. But last year, just after my 39th birthday, I decided to step up my commitment to running. I was coming off of 3 years of surgeries and chemotherapy for a rare form of cancer and wanted to focus on my health in a positive way. So, I hired a coach, joined a competitive running club, increased my mileage over the course of several months to as much as sixty miles a week, and got back into road racing.
Although I had always tried to work into my training some strength work and stretching at the gym, I found that as I increased my training mileage, it was a challenge to stay ahead of the knee and back pain and other aches that had before been fairly manageable. I began researching other types of training that might be useful or supportive. I had always wanted to learn more about Pilates, although I thought it was primarily a program of stretching, so I signed up for a package of private Pilates classes with CC Martin at C2 Pilates.
What I found through my initial Pilates classes was that I was able to target both flexibility and strength training all in the same workout. As I continued my practice, I found that my running became less injury-prone, particularly with my knees, and that my running pace became more efficient. Specifically, here are the ways in which I believe Pilates has helped my running.
1. Ameliorating Muscle Imbalances: One of my favorite series of exercises is Footwork, either on the Reformer or the Stability Chair. The many positions of footwork force your quads and hamstrings to work at many different angles. In running, you mostly use the same leg muscles, in the same way, which may or may not be particularly efficient, depending on your gait. With footwork, you are able to strengthen the quads, hamstrings, hip flexors, and calf muscles in a balanced way and to target those muscles that may be underused yet provide essential support, during running.
2. Proper Alignment: We all know that Pilates is about bringing the body back to its proper alignment. This is essential for healthy day-to-day functioning but it is also particularly key for running. When your body is in proper alignment, it is a more efficient machine, and will require less energy to do more work. I find that the core strength I’ve gained through Pilates practice keeps my pelvis better aligned while I’m running which means less wasted energy. On a 20 mile run, this improved alignment and efficiency makes an enormous difference.
3. “More Bang for your Buck”: If you’ve done a group or private Pilates class, you know that you get a serious, all-in-one workout. I always tell my clients that one of the great things about Pilates is that you get everything in every workout. You’re going to stretch and lengthen your muscles, but Pilates is also a strength training workout in disguise. The bonus is, that even when you’re working your arms, you’re working your core. When you’re working your legs, you’re working your core. In an hour, you get a balanced, full-body workout and a stretching session, all in one. Add in some Jumpboard Interval Training and you’ve got your cardio covered as well!
The intersection of Pilates and athletic conditioning is a fascinating topic that I believe is only beginning to be explored. I’d love to hear about ways in which your Pilates practice has helped your performance in running or any other sport. Share your experiences with us by posting a comment here on the C2 Pilates blog or email your questions and comments to us at c2studios.pilates@gmail.com
