{"id":12350,"date":"2023-07-24T18:30:05","date_gmt":"2023-07-24T17:30:05","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=12350"},"modified":"2023-09-04T14:51:52","modified_gmt":"2023-09-04T13:51:52","slug":"wall-pilates","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/wall-pilates\/","title":{"rendered":"A beginner guide to wall Pilates: Everything you need to know as a runner"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>We all know the importance of cross training for runners.<\/p>\n\n\n\n<p>Wall Pilates is a great form of <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">cross training for runners<\/a> to do on active recovery days to build strength, promote flexibility and improve mobility.&nbsp;<\/p>\n\n\n\n<p>Running and running alone will only get you so far.&nbsp;<\/p>\n\n\n\n<p>You need to be dabbling in ancillary work like cross training and strength training in order to become a stronger and faster runner.<\/p>\n\n\n\n<p>But what exactly is wall Pilates? <\/p>\n\n\n\n<p>What are the benefits of wall Pilates? How do you best incorporate wall Pilates into your running routine?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What is wall Pilates?<\/li>\n\n\n\n<li>What are the principles of wall Pilates?<\/li>\n\n\n\n<li>What are the benefits of wall Pilates?<\/li>\n\n\n\n<li>How often should you do wall Pilates as a runner?<\/li>\n\n\n\n<li>What are the risks of wall Pilates?<\/li>\n\n\n\n<li>What are the best wall Pilates exercises for runners?<\/li>\n\n\n\n<li>7 wall Pilates exercises for runners<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-533x1024.png\" alt=\"wall pilates\" class=\"wp-image-12351\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"wall pilates\" class=\"wp-image-12351 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is wall Pilates?<\/strong><\/h2>\n\n\n\n<p>Wall Pilates is a variation of mat Pilates.&nbsp;<\/p>\n\n\n\n<p>It involves pressing your feet or other parts of your body against a wall for stability and extra resistance while you complete a range of Pilates exercises.&nbsp;<\/p>\n\n\n\n<p>As such, it is a great way to add variety into your workout routine!<\/p>\n\n\n\n<p>Like Pilates, wall Pilates is considered a low impact workout for your body and mind.<\/p>\n\n\n\n<p>It uses precise and controlled movements to build strength, improve flexibility and promote greater body awareness.<\/p>\n\n\n\n<p>Read on to find out more about the principles of wall Pilates as well as benefits. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">8 beginner Pilates exercises for runners&nbsp;<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-683x1024.png\" alt=\"wall pilates\" class=\"wp-image-12353\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-683x1024.png.webp\" alt=\"wall pilates\" class=\"wp-image-12353 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the principles of wall Pilates?<\/strong><\/h2>\n\n\n\n<p>Wall Pilates uses the same six key principles as Pilates which are as follows:<\/p>\n\n\n\n<ol>\n<li>Concentration<\/li>\n\n\n\n<li>Control<\/li>\n\n\n\n<li>Centre<\/li>\n\n\n\n<li>Flow<\/li>\n\n\n\n<li>Precision<\/li>\n\n\n\n<li>Breathing<\/li>\n<\/ol>\n\n\n\n<p><strong>#1 Concentration<\/strong><\/p>\n\n\n\n<p>Pilates is all about concentrating on each exercise in order to perform it in an optimal way and get the most value from it.&nbsp;<\/p>\n\n\n\n<p>This way you give it your full attention and promote greater body awareness.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Control<\/strong><\/p>\n\n\n\n<p>Each Pilates exercise is performed in a controlled, deliberate and conscious way.<\/p>\n\n\n\n<p>In other words, no body part is left to its own devices!<\/p>\n\n\n\n<p>It is thought when you move with intention, you get greater value from the exercise.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Centre<\/strong><\/p>\n\n\n\n<p>There is a lot of focus and attention on the centre of the body in Pilates, that is the area between your lower ribs and pubic bone.&nbsp;<\/p>\n\n\n\n<p>Your core and pelvic floor muscles are integral to all Pilates movements.<\/p>\n\n\n\n<p>By bringing the focus to the centre of your body, you are much more able to activate, engage and relax your core and pelvic floor muscles.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Flow<\/strong><\/p>\n\n\n\n<p>If you watch a Pilates workout, you&rsquo;ll notice that all movements are performed in a flow-like manner.&nbsp;<\/p>\n\n\n\n<p>The idea is that the exercise connects all body parts, starting with your core, and then flows through the body.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Precision<\/strong><\/p>\n\n\n\n<p>As I explained earlier, Pilates promotes greater body awareness throughout each movement.&nbsp;<\/p>\n\n\n\n<p>Each exercise should be performed in a deliberate way that&nbsp; ensures appropriate placement and alignment with other parts of the body.&nbsp;<\/p>\n\n\n\n<p>As such, it&rsquo;s essential to focus on perfecting your form and technique in order to break any poor habits and patterns from past exercise.&nbsp;<\/p>\n\n\n\n<p><strong>#6 Breathing<\/strong><\/p>\n\n\n\n<p>Breathing is an integral part of most Pilates exercises.&nbsp;<\/p>\n\n\n\n<p>During each exercise, you coordinate your movement with your breath.<\/p>\n\n\n\n<p>Before beginning a Pilates workout, it&rsquo;s recommended you learn how to breathe properly to get the most out of the workout.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">Is yoga good for runners? 6 benefits of yoga for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-683x1024.png\" alt=\"wall pilates\" class=\"wp-image-12354\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-683x1024.png.webp\" alt=\"wall pilates\" class=\"wp-image-12354 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-2.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of wall Pilates?<\/strong><\/h2>\n\n\n\n<p>There are many benefits of wall Pilates.<\/p>\n\n\n\n<p>Like Pilates, wall Pilates can easily be done anywhere &ndash; at home, at the gym or anywhere else where you can find a wall.&nbsp;<\/p>\n\n\n\n<p>You also don&rsquo;t need a huge amount of equipment and gear to get started.&nbsp;<\/p>\n\n\n\n<p>The two biggest benefits of wall Pilates are that it builds strength and improves your flexibility and mobility as a runner which are key. <\/p>\n\n\n\n<p>Both these areas are often neglected in the running community. <\/p>\n\n\n\n<p>Here are some other benefits of wall Pilates for runners:<\/p>\n\n\n\n<ul>\n<li>Provides extra resistance.<\/li>\n\n\n\n<li>Improves core strength and stability.<\/li>\n\n\n\n<li>Supports back and postural alignment.&nbsp;<\/li>\n\n\n\n<li>Adds variety into your workout.<\/li>\n\n\n\n<li>Increases body awareness.<\/li>\n<\/ul>\n\n\n\n<p><strong>#1 Provides extra resistance<\/strong><\/p>\n\n\n\n<p>With traditional Pilates you are effectively using your body weight as resistance.<\/p>\n\n\n\n<p>In a wall Pilates workout, the wall provides extra resistance which you can work with to build strength.&nbsp;<\/p>\n\n\n\n<p>A wall Pilates workout can put extra emphasis on your core and glutes.<\/p>\n\n\n\n<p>Using your arms in a wall workout can also help to target your arms, chest and upper body.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Improves core strength and stability<\/strong><\/p>\n\n\n\n<p>Compared with mat Pilates exercises, wall Pilates exercises can enhance your core strength and stability.&nbsp;<\/p>\n\n\n\n<p>By using the wall, you are engaging your abdominals, back muscles and pelvic floor muscles more effectively.&nbsp;<\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3666467\/\" target=\"_blank\" rel=\"noopener\">study<\/a> found that a Pilates training programme was effective in improving abdominal strength and upper spine posture, as well as stabilising core posture when shoulder flexion movements were performed.<\/p>\n\n\n\n<p><strong>#3 Supports back and postural alignment<\/strong><\/p>\n\n\n\n<p>If you struggle with back pain or poor posture, the good news is wall Pilates promotes proper back and postural alignment.&nbsp;<\/p>\n\n\n\n<p>Regular wall Pilates exercises help to relieve tension and strain on the spine and also help to correct postural imbalances.&nbsp;<\/p>\n\n\n\n<p>In fact, various <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3666467\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> have shown positive links between Pilates and spinal posture and flexion. <\/p>\n\n\n\n<p><strong>#4 Adds variety into your workout routine<\/strong><\/p>\n\n\n\n<p>One of the biggest selling points for wall Pilates is that it adds variety into your workout routine.<\/p>\n\n\n\n<p>As a runner, it&rsquo;s important that you do exercises other than running to improve athletic performance, build strength and increase flexibility.<\/p>\n\n\n\n<p>Adding variety into your routine is also great to keep you motivated!<\/p>\n\n\n\n<p><strong>#5 Increases body awareness<\/strong><\/p>\n\n\n\n<p>Wall Pilates requires greater body awareness compared with mat Pilates.<\/p>\n\n\n\n<p>When you do each exercise, your focus and attention is on maintaining contact with the wall and making sure your body is aligned.&nbsp;<\/p>\n\n\n\n<p>By doing wall Pilates on a regular basis, you&rsquo;ll develop a deeper understanding of your body&rsquo;s movements.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\" data-type=\"post\" data-id=\"1280\">9 best core exercises for runners + 4 core workouts to try<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How often should you do wall Pilates as a runner?<\/strong><\/h2>\n\n\n\n<p>It is recommended you do between 2 to 3 wall Pilates workouts per week as a runner.&nbsp;<\/p>\n\n\n\n<p>Exactly how many workouts you do will depend on your running goals and fitness levels.<\/p>\n\n\n\n<p>If your goal is to build strength, flexibility and mobility, then 2 to 3 workouts a week performed consistently alongside your running should suffice.&nbsp;<\/p>\n\n\n\n<p>Whereas if you&rsquo;d simply like to add variety into your training, then 1 to 2 workouts a week should be fine.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">9 best bodyweight exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-683x1024.png\" alt=\"wall pilates\" class=\"wp-image-12355\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-683x1024.png.webp\" alt=\"wall pilates\" class=\"wp-image-12355 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/bala-bangles\/\" data-type=\"post\" data-id=\"12458\">Bala Bangles review: Are they worth the hype?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the risks of wall Pilates?<\/strong><\/h2>\n\n\n\n<p>Wall Pilates is generally considered safe when performed correctly.&nbsp;<\/p>\n\n\n\n<p>As with any form of exercise, it&rsquo;s important you listen to your body and stop if you feel any pain or discomfort.&nbsp;<\/p>\n\n\n\n<p>If you have chronic pain or any pre-existing injuries or health conditions, you may want to consult with a health professional or physical therapist before starting wall Pilates.<\/p>\n\n\n\n<p>If it is your first time doing a wall Pilates workout, then you may feel some soreness and discomfort in the days afterwards.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">7 of the best running workouts to build endurance, strength and speed&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the best Wall Pilates exercises for runners?<\/strong><\/h2>\n\n\n\n<p>The best wall Pilates exercises for runners are those that are:<\/p>\n\n\n\n<ul>\n<li><strong>Full body exercises<\/strong>. These are exercises that use your whole body, including your legs, core, upper body and arms.<\/li>\n\n\n\n<li><strong>Unilateral movements. <\/strong>These are exercises that use a single leg or single arm. Running is considered a unilateral form of movement, meaning that your legs are moving independently of one another, supporting your body.&nbsp;<\/li>\n\n\n\n<li><strong>Core strength. <\/strong>These are exercises that develop your core strength and stability as a runner. Your core is important when running because it helps to keep you upright and stable for longer.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">The ultimate 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-683x1024.png\" alt=\"wall pilates\" class=\"wp-image-12356\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-683x1024.png.webp\" alt=\"wall pilates\" class=\"wp-image-12356 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/wall-pilates-4.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>7 wall Pilates exercises for runners<\/strong><\/h2>\n\n\n\n<p>Now you know more about wall Pilates, here are 7 of the best wall Pilates exercises for runners. <\/p>\n\n\n\n<p><strong>#1 Wall-assisted bridge (40 seconds)<\/strong><\/p>\n\n\n\n<ol>\n<li>Place your feet flat on the wall so that your lower legs are parallel to the floor.&nbsp;<\/li>\n\n\n\n<li>Draw your abs towards your spine and inhale and raise your body. Squeeze your glutes together at the same time.&nbsp;<\/li>\n\n\n\n<li>When you reach the top, exhale and lower your spine gradually.&nbsp;<\/li>\n\n\n\n<li>Try one leg at a time if you want to make this movement harder.<\/li>\n\n\n\n<li>Repeat for 40 seconds.<\/li>\n<\/ol>\n\n\n\n<p><strong>#2 Wall-assisted marches (40 seconds)<\/strong><\/p>\n\n\n\n<ol>\n<li>From a wall-assisted bridge, walk your feet up the wall until your knees are straight. Remember to tuck your tailbone under.<\/li>\n\n\n\n<li>Lift your left leg off the wall and sweep it up towards your head.<\/li>\n\n\n\n<li>Return your left leg to the wall, then repeat with the right leg.&nbsp;<\/li>\n\n\n\n<li>Continue to alternate for 40 seconds.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>#3 Wall squat (40 seconds)<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand straight and upright and press back your back against the wall.<\/li>\n\n\n\n<li>Walk your feet out in front of you.<\/li>\n\n\n\n<li>Slide your back down the wall so you come into a wall squat position with your knees bent and your ankles under your knees.<\/li>\n\n\n\n<li>Dig your heels down and push up off the floor with your feet so that the muscles in your legs activate.<\/li>\n\n\n\n<li>Lift your arms out in front of you and up overhead as you push off.<\/li>\n\n\n\n<li>Repeat for 40 seconds.<\/li>\n<\/ol>\n\n\n\n<p><strong>#4 Wall squat with heel raises (40 seconds)<\/strong><\/p>\n\n\n\n<ol>\n<li>From a wall squat, lift your left heel and then lower it back to the floor.&nbsp;<\/li>\n\n\n\n<li>Repeat with the right heel.<\/li>\n\n\n\n<li>Continue to alternate for 40 seconds.<\/li>\n<\/ol>\n\n\n\n<p><strong>#5 Wall lunge pulses (30 seconds per side)<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand upright with your back facing the wall.<\/li>\n\n\n\n<li>Take a big step forward with your left leg and shift your weight on your left leg.&nbsp;<\/li>\n\n\n\n<li>As you bend the left leg, lift the bent right leg up behind you toward the wall.<\/li>\n\n\n\n<li>Place your right foot on the wall in line with your hips. Place your hands on your hips.<\/li>\n\n\n\n<li>Pulse the left leg, bending a little deeper, and then returning to the starting bend.<\/li>\n\n\n\n<li>Repeat on the other side, 30 seconds each side.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>#6 Wall push-up to plank (40 seconds)<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand facing the wall with your hands placed against it, slightly wider than shoulder-width apart.<\/li>\n\n\n\n<li>Engage your core and step back until your body forms a straight line from head to heels.<\/li>\n\n\n\n<li>Perform a push-up by bending your elbows and bringing your chest towards the wall.<\/li>\n\n\n\n<li>Push back to the starting position and hold for 2-3 seconds in the plank position.<\/li>\n\n\n\n<li>Repeat for 40 seconds.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>#7 Standing wall roll down (40 seconds)<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand with your back against the wall, feet hip-width apart.<\/li>\n\n\n\n<li>Inhale as you lift your arms overhead.<\/li>\n\n\n\n<li>Exhale and slowly roll your spine down the wall, vertebra by vertebra, while keeping your core engaged.<\/li>\n\n\n\n<li>Inhale at the bottom, then exhale and roll back up to the starting position.<\/li>\n\n\n\n<li>Repeat for 40 seconds.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">What is proper running form? 5 key principles of proper running form and technique<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We all know the importance of cross training for runners. Wall Pilates is a great form of cross training for runners to do on active recovery days to build strength, promote flexibility and improve mobility.&nbsp; Running and running alone will only get you so far.&nbsp; You need to be dabbling in ancillary work like cross &hellip;<\/p>\n","protected":false},"author":1,"featured_media":12352,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[123],"tags":[323,262],"mv":{"thumbnail_id":12352,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/blog-post-140-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12350"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=12350"}],"version-history":[{"count":11,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12350\/revisions"}],"predecessor-version":[{"id":12770,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12350\/revisions\/12770"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/12352"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=12350"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=12350"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=12350"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}