Pilates for Runners: Balancing Strength
and Length
Perrey Sobba
February 14, 2016
BASI Comprehensive Apparatus Program
Whitefish, MT
Abstract
For many running is not only a great form of exercise but also a mental
break and stress reliever.
It has many health benefits - improving
cardiovascular strength, promoting healthy bone density, creating
strength in the lower extremities, and clearing the mind.
However,
running can also create a lot of imbalances in the body, particularly the
legs, due to the repeated jarring motion.
Runners tend to also be more
kyphotic and stiff in the thoracic spine from the posture they assume
while running:
head cocked forward a bit and shoulders rounded forward
to accommodate the swinging motion of the arms.
Additionally, many
runners experience overuse injuries such as shin splints, iliotibial (IT) band
syndrome, and patellofemoral pain syndrome (PFPS) or Runner’s Knee.
Pilates can serve as a great form of cross training for runners, as well as
rehab from various injuries.
With the proper exercises and a regular
routine, the runner can expect to see and feel more balance, improved
posture, and a more efficient running practice. The breath work of
Pilates, especially intercostal breathing, will help the running to
strengthen the muscles of the diaphragm so they experience greater ease
with breathing during their runs.
2 Table of Contents
Title Page............................................................................ 1
Abstract ............................................................................. 2
Table of Contents ................................................................ 3
Anatomical Description......................................................... 4
Case Study .......................................................................... 8
Conditioning Program ........................................................... 9
Conclusion ......................................................................... 16
Bibliography ...................................................................... 17
3 Anatomical Description
Running is truly a full body exercise, but most of the injuries and
imbalances occur in the lower extremities. The femur (upper thigh bone)
runs from the pelvis to the knee where it rests on the tibia. The patella
(knee cap) sits between the femur and tibia on the anterior part of the
knee. There is only a small piece of cartilage that separates the femur
from the tibia/fibula.
4 While the skeletal anatomy of the lower extremities is very important to
understand the tracking and alignment of the leg – knee and hip –during
running, the muscles are typically where the imbalances occur as well as
any injuries. The gluteal muscles make up the buttock region and play a
very important role in the hips. The gluteus maximus makes up the
meaty majority of the buttock and the gluteus medius is on the outside
of the hip and buttock, important for lateral movement and abduction of
the hip joint. The hamstring group is composed of three muscles: bicep
femoris, semitendinosus, and semimembranosus. These three work
together to flex the knee. Runners typically have very tight hamstrings
due to the repetitive flexion motion of running. It is important that tight
5 hamstrings are not confused with strong hamstrings, as this is not always
the case. To create more balance, runners’ hamstrings need to be
stretched and lengthened. On the front, or anterior, part of the thigh lies
the quadriceps. Four muscles make up this group: rectus femoris, vastus
lateralis, vastus medialis, and vastus intermedius. The rectus femoris is
the longest of the four and attaches at the hipbone and runs all the way
to the knee cap, inserting at the patella. The three vastus muscles are
deep to the rectus femoris and do not run all the way to the hipbone. It
is important to develop equal strength in the quadriceps to maintain
balance. Runners often times have weak quads in comparison to their
hamstrings and this imbalance can lead to injury, particularly Runners
Knee. The adductor muscles comprise the inner thigh and are responsible
for lateral movement and adduction. Runners work mostly in the sagittal
plane and don’t work laterally often so it is important to work to
strengthen the adductors in the cross training (i.e. Pilates).
6 In addition to the lower body anatomy, it is important to understand the
anatomy of the upper body, particularly the chest and upper back. Due
to the monotonous element of running with the pumping of the arms,
runners tend to be slightly kyphotic (some worse than others). Kyphosis
occurs when the shoulders round forward and the chest caves inwards. In
today’s society this is common among many people, not just runners. To
correct this, stretching of the chest and pectoral muscles as well as
strengthening of the mid-upper back extensors needs to take place.
7 Case Study
Jessica is 30 years old and an avid runner. She began running at age 20
and hasn’t stopped since. Not even the pregnancy and birth of two boys
slowed her down. Over the past 10 years, she has battled shin splints,
PEPS (Runners Knee), and hip flexor/lower back pain. Although she has
no current injuries from running, it leaves her body tight and imbalanced.
Pilates was (and still is) the perfect answer to these imbalances and
injuries and something that she practiced religiously throughout her
second pregnancy.
To ensure Jessica gets the most out of her six-week program, we will
focus on flexibility (especially of the hamstrings), core strength, and a
strong focus on lateral breathing to strengthen the diaphragm muscles
for those longer runs. Over the course of the program, we will meet
twice per week. During this period, her running will continue as normal,
with at least 1 mile ran per day.
8 Conditioning Program
Weeks 1 & 2
BASI Block
Exercise(s)
Warm Up
Fundamental BASI
warmup: Pelvic Curl,
Spine Twist Supine,
Chest Lift, Chest Lift
with Rotation
Footwork
All footwork on the
reformer, using medium
to heavy resistance.
Abdominal Work Hundred Prep
Coordination
Hip Work
Spinal
Articulation
Frog, Circles Down,
Circles Up, Openings
Short Spine
9 Desired Result
To thoroughly warm up and
awaken the deep abdominal
muscles. Establish neutral pelvis
and spine position and Pilates
breathing that will be
implemented throughout the
entire session.
To examine tracking of the
knees and hips. Work to create
length in the muscles of the legs
with full extension on each
repetition.
These exercises work to
strengthen the deep abdominal
muscles – transverse and pelvic
floor – while working the rectus
abdominus. The coordination
provides added adductor work
and knee extension (quadriceps
work).
Hip work works to lubricate the
hip joints, while working pelvic
stabilization. This is important
for runners as they are often
very tight in the hip flexors.
Additionally the external
rotation of the hip is good and
strengthens the adductors,
especially during Openings.
This spinal articulation exercise
is especially good for Jessica
because it provides a deep
hamstring stretch. It forces
equal abdominal and hamstring
Stretches
Full Body
Integration F/I
Standing Lunge
Ladder Barrel
Stretches**
Down Stretch
Arm Work
Kneeling Arm Series
Leg Work
Single Leg Skating
Side Split
Lateral
Side Stretch on Wunda
Flexion/Rotation Chair
Back Extension
Swan on Floor (Wunda
Chair)
10 control during the roll up and
down phase of the movement.
To stretch the hip flexors and
hamstrings while maintaining
pelvic stability and abdominal
engagement.
To work on extension, especially
of the thoracic spine, while
maintaining abdominal
engagement. The full body
integration nature of the
exercise also works the lats and
posterior muscles of the
shoulder girdle, which improves
posture.
This arm series works the arms
both anteriorly and posteriorly
and forces added balance work
on the knees.
Single Leg Skating works to
strengthen the medial gluteal
muscle unilaterally. The Side
Split is both a stretch as well as
an adductor strengthening
muscle. Both of these exercises
work in the transverse plane,
which is needed to balance all of
the running in the sagittal plane.
This exercises both stretches
and strengthens the oblique
muscles.
This extension exercise is great
for Jessica because it forces her
to engage the lats first and then
work the mid-back extensors.
Additionally, there is a small
shoulder stretch at the bottom
due to the pedal pulling the
hands upwards.
**The ladder barrel stretches were performed at the end of the every
session to work on increased flexibility.
Weeks 3 & 4
BASI Block
Exercise(s)
Warm Up
Fundamental BASI
warmup: Pelvic Curl,
Spine Twist Supine,
Chest Lift, Chest Lift
with Rotation
Footwork
All footwork on the
Cadillac with 2 springs
bottom loaded.
Abdominal Work Breathing with PTB
Teaser 1 (feet
suspended in trapeze as
modification)
11 Desired Result
To thoroughly warm up and
awaken the deep abdominal
muscles. Establish neutral pelvis
and spine position and Pilates
breathing that will be
implemented throughout the
entire session.
To further examine the tracking
of the knees and hips with a
different load during footwork.
Additionally, the Cadillac
footwork works to stretch and
lengthen the hamstrings.
Breathing with PTBar is great for
thoroughly warming up the core
and working on greater breath
control. Also the Teaser 1
modification with the feet in the
trapeze allows Jessica to keep
her hip flexors from over
Hip Work
Spinal
Articulation
Stretches
Full Body
Integration F/I
Arm Work
Leg Work
Single Leg Supine
Springs – frog, circles
down, circles up, hip
extension, bicycle,
bicycle reverse
Tower Prep
Shoulder Stretch
Ladder Barrel
Stretches**
Sitting Back
Standing Arm Series –
Chest Expansion, Hug a
Tree, Circles Up, Circles
Down, Punches, Biceps
Hip Opener on Wunda
Chair
12 working and truly working the
abdominals. We will work up to
the teaser without the trapeze
modification.
Hip work works to lubricate the
hip joints, while working pelvic
stabilization. This is important
for runners as they are often
very tight in the hip flexors.
The leg springs provide an
added challenge because the
legs must work independent of
each other. This shows any
imbalances between sides.
Like Short Spine, this spinal
articulation exercise also
provides a great hamstring
stretch, especially with the dorsi
flexion of the feet at the bottom
of the movement.
The shoulder stretch with the
PTB stretches the anterior
muscles of the chest and
shoulder girdle. From running as
well as mommy-ing (constantly
holding and picking up babies),
Jessica is very tight in the
shoulders.
Sitting Back continues to open
the shoulders, while adding
abdominal work and spinal
articulation.
This exercise works to
strengthen the medial gluteals
as well as open the hips.
Lateral
Side Over Prep on
Flexion/Rotation Ladder Barrel
Back Extension Swan Prep on Ladder
Barrel
With the barrel, Jessica is able
to go from spinal flexion into
spinal flexion, thus working in a
larger range of motion.
Additionally she can stretch the
mid back muscles while arched
over the barrel.
**The ladder barrel stretches were performed at the end of the every
session to work on increased flexibility.
Weeks 5 & 6
BASI Block
Exercise(s)
Desired Result
Warm Up
Intermediate BASI
warmup – Roll Up, Spine
Twist Supine, Double Leg
Stretch, Single Leg
Stretch, Criss Cross
To thoroughly warm up and
awaken the deep abdominal
muscles. Establish neutral pelvis
and spine position and Pilates
breathing that will be
13 Footwork
All footwork on the
Cadillac with 2 springs
bottom loaded.
Abdominal Work Short Box Series – Round
Back, Flat Back, Tilt,
Twist, Roundabout,
Climb a Tree
Hip Work
Supine Leg Springs –
Frog, Circles Down,
Circles Up, Walking,
Bicycle, Bicycle Reverse
Spinal
Articulation
Monkey Original
Stretches
Kneeling Lunge
Ladder Barrel
14 implemented throughout the
entire session. The intermediate
warmup adds some challenge
and requires deeper
stabilization.
To further examine the tracking
of the knees and hips with a
different load during footwork.
Additionally, the Cadillac
footwork works to stretch and
lengthen the hamstrings.
This abdominal series allows
Jessica to work the abdominals
and back extensors in several
different planes of motion –
working flexion, extension,
rotation, and lateral flexion. The
Climb a Tree Provides a nice
hamstring stretch with a great
chest expansion and upper back
extension over the box.
Hip work works to lubricate the
hip joints, while working pelvic
stabilization. This is important
for runners as they are often
very tight in the hip flexors. The
leg springs provide an added
challenge because the legs must
work independent of each other.
This shows any imbalances
between sides.
This spinal articulation exercise
provides hamstring length with
thoracic extension and
abdominal control. After 4
weeks of training, her
hamstrings are loose enough to
properly perform this exercise.
To stretch the hip flexors and
hamstrings while maintaining
Stretches**
pelvic stability and abdominal
engagement.
Full Body
Up Stretch 1
These exercises force deep
Integration F/I Elephant
lower abdominal engagement,
while maintaining shoulder
scapular stabilization.
Additionally they both,
especially Elephant, to provide
length through the backs of the
legs.
Arm Work
Rowing Back 1 & 2
Rowing Back series provides
Hug A Tree
breath work as well as arm work
Salute
for Jessica. The Hug A Tree and
Salute oppose the muscles
worked in Rowing Back to create
balance.
Leg Work
Forward Lunge
Unilateral work is very important
Backward Step Down
for runners to ensure that there
are not compensations occurring
during running. Forward lunge
works all the major muscle
groups of the legs with added
emphasis on the gluteals and
hamstrings.
Lateral
Mermaid
This lateral flexion exercise
Flexion/Rotation
works mainly to stretch and
stabilize.
Back Extension Pulling Straps 1 & 2
To further improve her posture
during running and regular
everyday life, it is important to
work a lot of extension with
Jessica. Pulling straps 1 & 2
provide an added challenge and
really strengthen the lats and
mid back extensors.
**The ladder barrel stretches were performed at the end of the every
session to work on increased flexibility.
15 Conclusion
Over the course of her six-week program, Jessica noticed improved
flexibility and posture, especially while running. In addition, she has not
experienced any lower back or hip flexor pain since adding Pilates to her
routine and has not had any injury reoccurrences. During longer runs
especially, Jessica has noticed greater breath control due to the
strengthening of the diaphragm during lateral Pilates breathing.
Following these long runs, she has not felt nearly as sore or fatigued since
the addition of consistent Pilates work.
While no two people or runners are alike, Jessica’s experience with Pilates
proves the many benefits of the method for running athletes, be it
sprinters or marathoners. It strengthens the quadriceps, back extensors,
hip adductors, and core muscles, all while stretching and lengthening the
hamstrings, hip flexors, pectorals, and anterior shoulder girdle muscles.
By tailoring the Pilates method to the specific need of each athlete, the
most improvement is achieved.
Each activity—Pilates and running—
serves its own purpose and one does not trump the other necessarily. It
is important to practice everything in moderation and strive for balance in
the body as well as in the lifestyle.
16 Works Cited
"Humananatomybody.info." Humananatomybodyinfo. N.p., n.d. Web. 19 Feb.
2016.
Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa: Body Arts
and Sciences International, 2014. Print.
"Runner's Knee." Runner's World. N.p., n.d. Web. 19 Feb. 2016.
"What Are Muscles." Muscles Used. Muscles Used, 2016. Web. 16 Feb. 2016.
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