Joseph Pilates developed the first Pilates exercises in the 20th century as a way to combine stretching and strengthening exercises. The ability to combine flexibility with strength can make you a better runner, and incorporating Pilates into your daily workout routine is a way to improve your flexibility and strength. Pilates exercises can improve your running performance by increasing the flexibility and strength in your core, hips and legs.
Side Leg Lifts
A runner's hips play an important role in running mechanics and efficiency. Side leg lifts are an exercise that can improve the alignment, strength and flexibility of the hips to improve overall running performance and reduce the risk for injury. Start by lying on your left side with your head and torso along the back edge of the mat and your feet lined up on the front edge of the mat. Stack your hips and shoulders vertically and place your left elbow on the mat and your right hand in front of your chest. Exhale as you lift the top leg to the ceiling and inhale as you slowly lower the leg to the starting position. Focus on slow, controlled movements as you keep your shoulders and hips lined up. When done correctly, you will strengthen the gluteus maximus, gluteus medius, gluteus minimus and piriformis.
The Teaser
The Teaser is an excellent challenging core exercise. According to Beth Begelman, certified Pilates instructor, the benefits from Pilates core exercises include improved core strength and corrected postural imbalances. This can reduce the risk of injury while assisting with breath control. To perform the Teaser, start by lying on your back and lifting your arms and legs to about a 45-degree angle to form a "C." Focus on keep the muscles tight from your pubic bone to your rib cage throughout the exercise. Inhale as you roll forward onto your legs and exhale and you roll back onto your torso. Repeat for 10 to 15 repetitions on both sides.
The Saw
As a runner, a strong, flexible spine, back and torso can improve posture, running technique, balance and stability. The Saw is a specific Pilates exercise that can strengthen the muscles of the lower back while lengthening the hamstrings and improving trunk rotation and flexion. To perform the Saw, start by sitting upright on your exercise mat with your legs extended in front of you. Dorsiflex your ankle by pulling your toes towards your hips and extend your arms out to the sides to form a "T" with your upper body. Exhale as your twist to the right as far as possible while sitting upright. Reach the left arm behind you and inhale as you slowly return to the starting position. Exhale as you twist to the left and reach the right arm behind you. Complete three to five rotations to each side.
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