Pilates for runners

Running technique!

Contrary to appearances, running is quite a difficult activity. When running, you need knowledge and the ability to use the correct technique. Good running technique means covering kilometers faster, more dynamically and more economically.

a) While running, the runner's head should not lean forward or sway sideways, and its positioning will be ensured by the correct curvature of the spine (thoracic kyphosis and lumbar lordosis) and a strong neck.

b) The runner's shoulders should not be excessively raised, the arms should be bent at the elbow joint at a 90-degree angle, and the work of the arms should be performed parallel to the body, without changing the plane of their work. In order for all of the above to be achieved, the runner should have a strong back, which will stabilize the spine and also pull the shoulders away from the ears (mm. round). The balance between the strength of the back and the mobility of the chest to open is also very important.

c) The runner's hips should be stabilized without excessive flexion or extension in the hip joint, and to ensure this, the runner should have active quadriceps muscles and antagonist muscles, i.e. biceps femoris and gluteus. A stable pelvis is only possible by strengthening the core muscles.

d) The healthiest way to run is to land on the ball of the foot, thanks to which all the runner's joints are additionally cushioned. Proper operation of the plantar muscles of the foot prevents injuries such as bunions or sesamoid injuries. Moreover, the Achilles tendon plays an important role during take-off and landing.

Running is divided into different phases: depreciation and rebound, the ascent phase and the landing phase, and depending on the phase the runner is in, other muscles are engaged.

We can list the main muscle groups involved in the work of a runner:

- shoulder girdle muscle,

- bellycore muscles (abdominal, pelvic floor, adductor, gluteal), 

- gluteal muscle,

- quadriceps muscle,

-biceps muscle,

-Achilles tendon,

- sole of the foot,

and many others.

What does pilates have to do with running? 

If you want to run well, a lot or quickly, you will not improve your technique by running alone, and progress will be very slow.

Pilates is an ideal physical activity that prepares your body for the stress of running, and is also a great complementary training so that you can reach the next level of initiation!

During Pilates training, you are able to balance the tension, strength and mobility of your muscles. You can learn to engage all core muscles to work properly, which will relieve the load on your spine, and strengthen your postural muscles, which will enable you to maintain correct running technique.

If you want to see a fragment of a Pilates training or how to perform specific series of exercises on various equipment, please visit my Instagram profile.

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email: przystanpilates@gmail.com 

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