{"id":7941,"date":"2022-06-23T13:02:41","date_gmt":"2022-06-23T12:02:41","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=7941"},"modified":"2023-10-20T13:21:27","modified_gmt":"2023-10-20T12:21:27","slug":"pilates-exercises-for-runners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/","title":{"rendered":"8 beginner Pilates exercises for runners\u00a0"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }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;}<\/style>\n<p>Pilates has become increasingly popular over the last few years as people look for more ways to get active.<\/p>\n\n\n\n<p>As a form of low impact exercise, Pilates is a great addition to any training plan to complement your running.<\/p>\n\n\n\n<p>In addition, there are many Pilates exercises for runners that offer a full body workout, allowing you to focus on improving your strength and flexibility.<\/p>\n\n\n\n<p>In this guide, we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What is Pilates?<\/li>\n\n\n\n<li>What is Pilates good for?<\/li>\n\n\n\n<li>What is the difference between Pilates and yoga?<\/li>\n\n\n\n<li>Is Pilates good for runners?<\/li>\n\n\n\n<li>What are the best beginner Pilates exercises?<\/li>\n<\/ul>\n\n\n\n<p>Are you ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/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\/2022\/06\/pilates-exercises-for-runners-1-683x1024.png\" alt=\"pilates exercises for runners\" class=\"wp-image-7942\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"pilates exercises for runners\" class=\"wp-image-7942 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block stk-d50b692\" data-block-id=\"d50b692\"><h2 class=\"stk-block-heading__text\"><strong>What is Pilates?<\/strong><\/h2><\/div>\n\n\n\n<p>Pilates is a form of low impact exercise that aims to strengthen muscles whilst improving flexibility, mobility and postural alignment.<\/p>\n\n\n\n<p>It takes its name from Joseph Pilates who founded the exercise in the 1920s following his time in America following World War I.&nbsp;<\/p>\n\n\n\n<p>He took inspiration from many types of exercise, including gymnastics and bodybuilding, as well as Eastern disciplines of yoga, tai chi and meditation, to create Pilates.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/morning-stretches-for-runners\/\" data-type=\"post\" data-id=\"4877\">Morning stretches for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is Pilates good for?<\/strong><\/h2>\n\n\n\n<p>Pilates has many physical and mental benefits. It is a full body exercise so targets all the major muscle groups in the body.<\/p>\n\n\n\n<p>In fact, according to a <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/03000\/Pilates_for_Improvement_of_Muscle_Endurance,.10.aspx\" target=\"_blank\" rel=\"noopener\">2010 study<\/a>, two 60-minute sessions of Pilates per week over 12 weeks was enough to increase abdominal endurance, hamstring flexibility and upper body muscular endurance.&nbsp;<\/p>\n\n\n\n<p>When practised regularly, Pilates helps to:<\/p>\n\n\n\n<ul>\n<li>Strengthen muscles<\/li>\n\n\n\n<li>Improve form and posture<\/li>\n\n\n\n<li>Improve flexibility<\/li>\n\n\n\n<li>Improve balance and stability<\/li>\n\n\n\n<li>Help with recovery<\/li>\n\n\n\n<li>Strengthen your core<\/li>\n\n\n\n<li>Boost your mental wellbeing<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-burn-belly-fat\/\" data-type=\"post\" data-id=\"8077\">Does running burn belly fat? 10 effective tips to lose belly fat<\/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\/2022\/06\/pilates-exercises-for-runners-2-683x1024.png\" alt=\"pilates exercises for runners\" class=\"wp-image-7943\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-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\/2022\/06\/pilates-exercises-for-runners-2-683x1024.png.webp\" alt=\"pilates exercises for runners\" class=\"wp-image-7943 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the difference between Pilates and yoga?<\/strong><\/h2>\n\n\n\n<p>Whilst Pilates and yoga are similar in many ways, they have very different backgrounds.<\/p>\n\n\n\n<p>Yoga is centuries old, whereas Pilates was developed in the early twentieth century.<\/p>\n\n\n\n<p>Here is the key difference between yoga and Pilates:<\/p>\n\n\n\n<ul>\n<li>When practising Pilates, you adopt a position and then challenge your core by moving your arms and legs.<\/li>\n\n\n\n<li>When practising yoga, you typically adopt a position and hold it, or flow into a different position.<\/li>\n<\/ul>\n\n\n\n<p>Of course, whether you do Pilates or yoga as part of your training plan will depend on your personal preferences and fitness goals.<\/p>\n\n\n\n<p>Pilates may be better for recovering after injury, improving posture and improving core stability.<\/p>\n\n\n\n<p>Yoga, on the other hand, can help to deepen your meditation practice, improve your flexibility and improve your balance.&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\">Yoga benefits for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is Pilates good for runners?<\/strong><\/h2>\n\n\n\n<p>Yes! Doing Pilates is a great way to complement your running and add variation into your training plan.<\/p>\n\n\n\n<p>Running is considered a high impact exercise, so doing Pilates introduces some much needed low impact exercise into your training plan (e.g. it won&rsquo;t put your body under further stress).<\/p>\n\n\n\n<p>Pilates helps to stabilise your core muscles. <\/p>\n\n\n\n<p>Your core stability when running is important because it helps you to hold a strong and stable position for longer (e.g. prevents slouching).<\/p>\n\n\n\n<p>Pilates also promotes good biomechanics. <\/p>\n\n\n\n<p>Simply put this is the structure, function and motion of your body&rsquo;s mechanics when performing any type of movement or exercise.<\/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\/2022\/06\/pilates-exercises-for-runners-3-683x1024.png\" alt=\"pilates exercises for runners\" class=\"wp-image-7944\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-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\/2022\/06\/pilates-exercises-for-runners-3-683x1024.png.webp\" alt=\"pilates exercises for runners\" class=\"wp-image-7944 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/pilates-exercises-for-runners-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the best beginner Pilates exercises for runners?<\/strong><\/h2>\n\n\n\n<p>Here are the 8 beginner Pilates exercises for runners:<\/p>\n\n\n\n<p><strong>#1 Pelvic curl<\/strong><\/p>\n\n\n\n<p>The pelvic curl is a great exercise to target the spine, abs and hamstrings.&nbsp;<\/p>\n\n\n\n<p>Your abs should be doing all the work in this exercise, not your <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">glutes and hamstrings <\/a>as seen with a traditional glute bridge.<\/p>\n\n\n\n<p>It&rsquo;s a good exercise to help alleviate back pain.<\/p>\n\n\n\n<p>Here&rsquo;s how to do it:<\/p>\n\n\n\n<ol>\n<li>Lie on your back. Make sure your feet, ankles and knees are hip-distance apart.<\/li>\n\n\n\n<li>Engage your abs for a pelvic tilt. You can do this by pulling your belly button towards your spine.<\/li>\n\n\n\n<li>Inhale and curl your tailbone upward towards the ceiling until your body is in a straight line between knees and shoulder blades.&nbsp;<\/li>\n\n\n\n<li>Exhale and use your abs to roll back down to the mat.&nbsp;<\/li>\n\n\n\n<li>Repeat 10-12 times.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>#2 Chest lift<\/strong><\/p>\n\n\n\n<p>This exercise targets your abs, torso and upper back.&nbsp;<\/p>\n\n\n\n<p>At first glance, the chest lift looks like an abdominal crunch, but there are some key differences between the two.<\/p>\n\n\n\n<p>The key for both exercises however is to keep your neck and shoulders relaxed.&nbsp;<\/p>\n\n\n\n<p>Here&rsquo;s how to do it:<\/p>\n\n\n\n<ol>\n<li>Lie on your back with your knees bent and feet flat on the floor.<\/li>\n\n\n\n<li>Make sure your legs are parallel so that your ankles, knees and hips are aligned.<\/li>\n\n\n\n<li>Keep your shoulders down and bring your hands behind your head. Keep your elbows open.<\/li>\n\n\n\n<li>Slowly lift your upper spine off the mat, leading with the front of your chest. Keep your neck and shoulders relaxed.&nbsp;<\/li>\n\n\n\n<li>Release and return back to the mat.&nbsp;<\/li>\n\n\n\n<li>Repeat 10-12 times.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>#3 Supine spine twist<\/strong><\/p>\n\n\n\n<p>This exercise can act as a stretch as well as a movement to help stabilise and strengthen your core muscles, especially your obliques.<\/p>\n\n\n\n<p>As such, your knees should be kept together and levelled throughout the movement in order to maintain proper alignment.<\/p>\n\n\n\n<p>If you don&rsquo;t keep your knees aligned when you go into the twist, this can affect your lower back.<\/p>\n\n\n\n<p>Here&rsquo;s how to do it:<\/p>\n\n\n\n<ol>\n<li>Lie on your back with your knees bent and feet flat on the mat.<\/li>\n\n\n\n<li>Press your feet into the mat to lift your hips slightly off the mat and shift them about an inch to your right.<\/li>\n\n\n\n<li>Exhale and draw your right knee into your chest and extend your left leg flat on the mat. Keep your left foot flexed.<\/li>\n\n\n\n<li>Cross your right knee over your midline to the mat on the left side of your body.<\/li>\n\n\n\n<li>Open your arm to the right, keeping in line with your shoulders.<\/li>\n\n\n\n<li>Rest your left hand on your right knee or extend it to make a T shape with your arms.<\/li>\n\n\n\n<li>Turn your head to the right, bringing your gaze over your shoulder to your right fingers.<\/li>\n\n\n\n<li>Release your left knee and right shoulder towards the floor.<\/li>\n\n\n\n<li>Hold the pose for 5-10 seconds.<\/li>\n\n\n\n<li>Roll onto your back and release both legs to the floor to come out of the pose.<\/li>\n<\/ol>\n\n\n\n<p><strong>#4 Clam<\/strong><\/p>\n\n\n\n<p>The clam is one of the best Pilates exercises for runners for targeting the glutes, thighs and hips. <\/p>\n\n\n\n<p>This exercise is often prescribed to runners suffering from <a href=\"https:\/\/www.runwithcaroline.com\/prevent-knee-pain-when-running\/\" data-type=\"post\" data-id=\"5673\">knee pain<\/a> as it activates the muscles needed for good knee function.<\/p>\n\n\n\n<p>Here&rsquo;s how to do it:<\/p>\n\n\n\n<ol>\n<li>Lie on your side with your hips and shoulders in a straight line.<\/li>\n\n\n\n<li>Bend your knees so your thighs are at a 90 degree angle and rest your head on top of your arm whilst it is stretched out.<\/li>\n\n\n\n<li>Your knees will be stacked on top of one another.<\/li>\n\n\n\n<li>Keep your toes together and slowly rotate your leg in the hip socket so that your top knee opens.&nbsp;<\/li>\n\n\n\n<li>Exhale and slowly bring your knees together again.<\/li>\n\n\n\n<li>Repeat 5 times then swap sides.<\/li>\n<\/ol>\n\n\n\n<p><strong>#5 Hip flexor stretch<\/strong><\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.runwithcaroline.com\/hip-flexor-stretches-for-runners\/\" data-type=\"post\" data-id=\"3288\">hip flexor stretch<\/a> helps to improve mobility in the hips. It&rsquo;s also a great exercise to improve posture and ease lower back pain.<\/p>\n\n\n\n<p>Here&rsquo;s how to do it:<\/p>\n\n\n\n<ol>\n<li>Kneel with one knee in front of the other in a forward lunge position.<\/li>\n\n\n\n<li>Engage your core and keep your chest upright.<\/li>\n\n\n\n<li>Slowly push your hips forward until you feel a stretch in the front of your back thigh.<\/li>\n\n\n\n<li>Gently tuck your tailbone underneath you to increase the stretch if needed.<\/li>\n\n\n\n<li>Repeat on the other leg.<\/li>\n\n\n\n<li>Hold for 30 seconds on each leg.<\/li>\n<\/ol>\n\n\n\n<p><strong>#6 Roll up<\/strong><\/p>\n\n\n\n<p>The roll up is quite a challenging exercise if you have never done one before.<\/p>\n\n\n\n<p>It&rsquo;s one of the best Pilates exercises for runners to do though to improve your <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\" data-type=\"post\" data-id=\"1280\">core strength and stability<\/a>. It has been said that one roll up is equivalent to six abdominal crunches.&nbsp;<\/p>\n\n\n\n<p>Here&rsquo;s how to do it:<\/p>\n\n\n\n<ol>\n<li>Lie on your back with your legs straight, let your belly drop down to the floor, and make sure your shoulders are relaxed.<\/li>\n\n\n\n<li>Bring your arms straight over your head and back so that your fingertips are pointing at the wall behind you.&nbsp;<\/li>\n\n\n\n<li>As your arms pass your ears, let your chin drop and in one smooth motion, curl your body in an &lsquo;up and over&rsquo; motion towards your toes.<\/li>\n\n\n\n<li>Make sure you keep your legs on the floor and don&rsquo;t let them fly up as you roll down. Check that your shoulders are relaxed and not bunched up.<\/li>\n\n\n\n<li>Keep your upper body curve as you roll back down slowly with control. Your arms should be stretched still when you come back down.<\/li>\n<\/ol>\n\n\n\n<p><strong>#7 Leg circles<\/strong><\/p>\n\n\n\n<p>Leg circles improve your core strength and pelvic stability. <\/p>\n\n\n\n<p>Your abs will work hard during this exercise to keep your torso controlled whilst your legs move.<\/p>\n\n\n\n<p>This exercise also promotes balance and improved overall function of your hips which are both important for runners.<\/p>\n\n\n\n<p>Here&rsquo;s how to do it:<\/p>\n\n\n\n<ol>\n<li>Lie on your back with your legs extended on the floor, arms by your sides.<\/li>\n\n\n\n<li>Engage your core by pulling your belly button towards your spine.<\/li>\n\n\n\n<li>Draw one knee towards your chest and then extend it straight towards the ceiling.<\/li>\n\n\n\n<li>Cross the extended leg up and over the body so it angles up towards the opposite shoulder.<\/li>\n\n\n\n<li>Lower the extended leg towards your centre line in a circular motion. Use control as you do this, and then sweep it around back to the centre line at your starting position.<\/li>\n\n\n\n<li>Do 5-8 circles in one direction, then reverse.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>#8 Back extension<\/strong><\/p>\n\n\n\n<p>The back extension is a back strengthening exercise. It is recommended for people with back pain because it strengthens all of the back extension muscles in the upper and lower back.<\/p>\n\n\n\n<p>Here&rsquo;s how to do it:<\/p>\n\n\n\n<ol>\n<li>Lie on your stomach with your legs together, arms by your sides.<\/li>\n\n\n\n<li>Lift your abdominal muscles away from the mat.<\/li>\n\n\n\n<li>Keep your core engaged &ndash; pull your abs in.<\/li>\n\n\n\n<li>Extend energy through your spine and out the top of your head to lift your upper body slightly off the mat. Your legs and glutes should be engaged but don&rsquo;t over-squeeze them.<\/li>\n\n\n\n<li>Your gaze will be down. Slide your shoulder blades down your back as your arms reach behind you like they are being blown back. Hold for an inhale.<\/li>\n\n\n\n<li>Exhale to lengthen and lower your body to the floor.<\/li>\n\n\n\n<li>Repeat 3-4 times.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Pilates has become increasingly popular over the last few years as people look for more ways to get active. As a form of low impact exercise, Pilates is a great addition to any training plan to complement your running. In addition, there are many Pilates exercises for runners that offer a full body workout, allowing &hellip;<\/p>\n","protected":false},"author":1,"featured_media":7946,"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":[88,123],"tags":[100,262],"mv":{"thumbnail_id":7946,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/06\/Blog-photos-2022-1-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/7941"}],"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=7941"}],"version-history":[{"count":5,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/7941\/revisions"}],"predecessor-version":[{"id":13619,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/7941\/revisions\/13619"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/7946"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=7941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=7941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=7941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}