Pilates keeps your core strong & limbs flexible

When Penny Little ran her first full marathon she maintains her success was due to Pilates, not just her training regime.

As a Pilates practitioner for over seven years,  Penny explains how it has impacted on her favourite sport of running. “I didn’t sustain any injuries and it didn’t particularly hurt” she said of her Brighton marathon success.

So how does Pilates help runners?
“The general principles of Pilates are useful for any runner as strengthening the core abdominal muscles allows the periphery of the body to move freely”, Penny explained. “Runners need to avoid being jammed up, or for the legs to feel heavy or the  shoulders tight. This becomes easier with strong core muscles.”

Specific issues
Penny examined her body for any issues that might impact her training. “A couple of alignment issues threatened injury or discomfort. My pelvis had a torsion – a slight twist to the left – which affected my right foot and had given me problems in the past.”

With Pilates, Penny realigned her pelvis and was free from previous foot or ankle problems. “The other thing I’ve done is strengthening my ham strings,” she added.

“Many runners run from their quads, lacking power in their buttocks or ham strings, so only powering the body from the front. Using the glutes (gluteas maximus) and ham strings creates balance and strengthens the power base so the body is equally, not just front,  focused.”

Common imbalances for runners:

• Weak glutes or ham strings
• Overactive front legs and hip flexers
• Tightness in the illiotibial band (ITB) (down the outisde of the leg and into the side of the knee)

ITB syndrome is quite common in runners – affecting the alignment of the kneecap. Tightness of the front thigh and ITB can lead to painful misalignment in the kneecap.

Pilates classes for runners
Penny teaches Pilates  for runners, “We always stretch the ITB and roll it out on a roller which is like having a deep sports massage, a bit sore but beneficial!”

Focus is also placed on supporting the knee from all four sides of the thigh. “If the front thigh is strong but the sides or back are weak, extra problems can arise. We try to create balance,” Penny explained.

“We also look at the feet. Some people may be pronating or their arches collapsing. Getting the right foot alignment means the knees, hip and back have a better chance of being rightly supported.”

Foot massage and alignment work, going up and down over the toes and keeping the ankle in a neutral position all help the runner find gain power from within the body so they are free to run.

Advice to runners
“Pilates allows you to move freely, the cogs of the body are mobile” Penny said, adding that “it’s like cycling uphill in a low gear compared to free-wheeling downhill.”

Good balance and good breath work are essential for good running. Penny recommends visiting a bio-mechanic specialist before starting Pilates or running. If you live in the Brighton area, Penny runs weekly classes for runners, otherwise ask you local Pilates instructor about specific techniques and stretches for runners.

Tags: Complementary Therapies, marathon tips, Pilates, Running, sports activities