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Pilates for Runners

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Running has become increasingly popular over the lockdown period. Overuse injuries are very common in runners, with 80% experiencing an overuse injury at some time. It is therefore important to maintain strength and mobility in order to prevent and avoid these repetitive strain injuries.

In order to run effectively, efficiently and keep injury free you need good biomechanics, joint mobility and a strong core.

Running has become increasingly popular over the lockdown period. Overuse injuries are very common in runners, with 80% experiencing an overuse injury at some time. It is therefore important to maintain strength and mobility in order to prevent and avoid these repetitive strain injuries.

In order to run effectively, efficiently and keep injury free you need good biomechanics, joint mobility and a strong core.

Why do runners get injured?

  • Muscle imbalances in the lower limb
  • Carrying out too much movement in the same plane of movement within your weekly training program e.g a lot of forwards and backwards motion and less rotation and side movements
  • Doing this can lead to weak areas, particularly in the hip abductors and external rotators
  • Poor running technique

What are the common injuries?

  • Achilles tendinopathy
  • Shin splints
  • Calf tears
  • Tibialis posterior tendinopathy
  • Plantar Fasciitis
  • Peroneal tendinopathy
  • Stress fractures to the foot and shin
  • Joint and ligament sprains

What is Pilates and how can it help?

Pilates is exercise that increases your core strength, improves general fitness and wellbeing as well as:

  • Retraining normal movements
  • Improving strength and coordination
  • Improving balance, flexibility and posture
  • Reducing muscle fatigue
  • Reducing injury, and speed up injury recovery

Tips to prevent running injuries

  • Avoid making sudden changes to your training (distance/speed/terrain/shoes/insoles), instead make these changes gradually to allow the body to adapt
  • Seek professional advice on any previous niggling injuries, fixing it will get you a step closer to achieving your goals
  • Make sure you recover properly. If you haven’t already, invest in a foam roller or spikey massage ball to relieve muscle tension
  • Invest in good running trainers and if you wear insoles, have them checked annually to make sure they are still effective
  • Keep up with strength and conditioning training alongside running as well as mobility and stretching exercises

If you suffer with a lot of aches, pains, niggles or injuries due to running, it might be beneficial to seek advice from a therapist on your running technique and biomechanics. A gait scan is very useful in these situations to see if insoles may be needed and/or to help identify why you may be suffering with repetitive injuries.

For more information about Pilates for Runners

If you would like additional information about Pilates or to discuss how we may be able to help with your queries please contact us using the form below and we will get back to you as soon as possible.

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