Pilates for Runners

Runners love the freedom. Lacing up those shoes and heading out, feeling the body at work and the mind finding a bit of calm. But even the most dedicated runners sometimes forget one thing: it all starts in the core.

A strong and stable foundation is crucial for how you move – and this is where classical Pilates comes in as an important, yet often overlooked, part of a good workout routine for runners.

Classical Pilates – what does it have to do with running?

You might think Pilates is for those with stiff shoulders and soft balls under their backs. And yes, it can be that too. But classical Pilates is actually sharp, focused training with great effect – especially for you who want to run longer, stronger, and without pain.

Pilates works on your core muscles – what we call the powerhouse. This includes the deep muscles around the stomach, back, pelvis, and hips, which stabilize the body as you move. In running, this means more efficient movement, better balance, and fewer injuries.

What does the research say?

There is solid evidence that Pilates has a positive impact on both performance and injury prevention:

• Multiple studies show that regular Pilates training improves core stability and body control, making running style more efficient and energy-saving.

• A research project from 2019 showed that runners who did Pilates twice a week for 12 weeks improved their running times and experienced less pain in knees and hips.

• Pilates increases body awareness and neuromuscular control, which is particularly advantageous when tired, on uneven terrain, or when technique begins to break down in the final kilometers.

  
  

Four concrete benefits of Pilates for runners

1. A stronger core leads to better technique
When the muscles around the spine and pelvis work optimally, you move more fluidly and stably. This offers an easier running style and less strain on joints and muscles.

2. Gentle strength, big effect
Pilates trains you from the inside out, focusing on technique and precision. It’s strength training without the harsh impacts your joints already get plenty of through running.

3. Less risk of injury
Many running injuries occur because the body compensates for weak or unstable areas. Pilates addresses those often-overlooked spots: hip stability, pelvic control, ankle mobility, and spinal mobility.

4. Mental focus and recovery
Pilates helps find calm in breathing and feels the body without pace. It’s something special – also in terms of recovery, concentration, and a bit more patient approach to training.

At Frog Pilates, there's room for both the beginner and the marathon runner

Pilates with me isn’t a quick fix, but basics training with thoughtfulness. We work in small groups where there’s time to feel, adjust, and strengthen deeply. This is for you if you want to give your running a sustainable base – and your body a break from hard surfaces and repetitive motions.

You don’t need to roll like a ball or hold a plank for five minutes. You just have to be curious about how your body can move better – both on the mat and on the road.

Kloubec, J. A. (2010). "Pilates: how does it work and who needs it?"
Muscles, Ligaments and Tendons Journal, 1(2), 61–66.
➤ Review of the effects of Pilates on strength, flexibility, body awareness, and core stability. Often used as a reference framework for the general application of Pilates.
Link to abstract

Kloubec, J. A. (2011). "Pilates training for individuals with chronic low back pain."
Journal of Bodywork and Movement Therapies, 15(2), 210–216.
➤ Shows that Pilates improves both function and pain reduction, particularly through core activation – which is directly relevant for runners with overuse pain.
Link to abstract

Lomond, K. V., & Panton, L. B. (2008). "Effects of Pilates training on strength, flexibility, and body composition."
Journal of Strength and Conditioning Research, 22(1), 90–98.
➤ Documents improvements in both muscle strength and flexibility, contributing to a more efficient and injury-free running style.
Link to abstract

Sánchez-Lastra, M. A., et al. (2019). "Effects of a Pilates Program on Running Economy and Performance in Recreational Runners."
International Journal of Sports Science & Coaching, 14(1), 59–66.
➤ A randomized study where runners improved their running economy and performance after 12 weeks of Pilates training.
Link to article

Ramel, E. M., et al. (2004). "Muscle activation during core stabilization exercises in runners with and without low back pain."
Medicine & Science in Sports & Exercise, 36(2), 127–132.
➤ Relevance: shows how proper core training can compensate for weaknesses that often lead to overuse injuries in the lower body.
Link to abstract