If you’re looking to run stronger and more efficiently, Pilates could be the missing piece to your training. Even if you’re short on time, just one session a week can make a real difference.
Our expert Pilates coach, Christie – a third-generation classical Pilates instructor with over 10 years of experience – has shared her top five exercises to start incorporating into your week.
Why You Should Add Pilates To Your Running Plan
Running puts repetitive stress and impact on your muscles and joints. Areas you might not have thought of, like your hip flexors, can really tighten up, while other key muscles (like your lateral hips and deep core) don’t always get the attention they deserve to make you a stronger runner and help manage impact. Over time, imbalance can affect how efficiently and comfortably you run. That’s where Pilates comes in:
You'll improve core stability and full-body strength
You'll become more flexibile and your mobility will improve
It helps open and strengthen the hips and lower back
It improves your mind–muscle connection
The overall result? Better running mechanics, stronger posture and better form as fatigue sets in, and a more resilient body to support your training.
Top 5 Pilates Moves To Incorporate
The Hundreds
How to do it: Lie on your back, lift your head and shoulders, and raise your legs to tabletop or extend them at a 45° angle. Reach your arms long by your sides and pump them up and down in small movements while inhaling for 5 counts and exhaling for 5 counts, aiming for 100 pumps.
Benefits: This move is all about building deep core endurance and control which translates directly into your running form and posture. A stronger, more stable core helps you hold your technique as fatigue sets in, improves coordination between your upper and lower body, and reduces unnecessary energy loss in your stride, so you can run more efficiently, for longer.
Side Kicks
How to do it: Lie on your side with your legs long and stacked, supporting your head with your arm. Lift the top leg to hip height and gently swing it forward with control, then sweep it back without letting your hips rock.
Benefits: Side kicks build lateral hip strength and improve hip mobility. This is key for pelvic stability and keeping your knees stable as you run. Stronger side glutes also make your stride more stable and efficient, reducing the load on your lower leg and the risk of common overuse injuries.
Single Leg Kick
How to do it: Lie on your front, propped up on your forearms with your chest lifted and core engaged. Bend one knee to kick your heel toward your glutes twice, then lower it with control and switch legs, keeping your hips stable.
Benefits: These kicks open up the front of your hips (which can tighten from both running and sitting) while also strengthening the glutes and hamstrings. This balance of mobility and strength supports better hip extension in your stride.
Double Leg Stretch
How to do it: Lie on your back, lift your head and shoulders, and bring both knees into your chest. Extend your arms overhead and legs out straight at the same time, then circle your arms around as you draw your knees back in, keeping your lower back gently pressed toward the mat.
Benefits: This simple stretch helps you lengthen through the lower back and engage your core muscles. A strong, responsive core helps you maintain posture and running form more efficiently as fatigue sets in late in a tough session or race.
Pilates Push-Up
How to do it: Start standing tall, then roll down through your spine to place your hands on the floor and walk them out into a high plank.
Benefits: This is a full-body move that connects your upper and lower body. It builds strength through the shoulders, core and glutes, helping you maintain strong arm drive and posture late into runs.