A Human Web
Join

Pilates

Pilates for runners: trunk, hips and single-leg control

This session is adapted from the mat programme in one small trial, in which 28 young men who added two mat Pilates classes a week to their running for 12 weeks cut their 5 km times more than men who only ran. That trial followed the basic and intermediate mat levels of a Pilates Method Alliance manual, and this session uses moves from those levels, from the hundred to the side kick series, plus a side plank and single-leg balance for the hips. The session itself hasn't been tested, and it doesn't replace strength training with weights, which has the stronger evidence for running economy. The trial's classes were on days without running; our suggestion is to do it on easy days or rest days, with the easier versions until each move feels controlled.

30 minIntermediate18 movesA wallAbs · Hip flexors · Back · Hamstrings · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe

  1. Lateral breathing (Pilates breathing)5 to 8 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)

Abdominal series

  1. Hundred (Pilates)50 beats, building to 100
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoKnees in tabletop if your lower back lifts; head down if your neck achesEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Roll-up (Pilates)3 to 5 slow reps
    Intermediate · Abs, Hip flexors, Hamstrings · 3D demoOr the half roll back if you can't curl up smoothlyEasier: Half roll back (Pilates C-curve roll back)Harder: Neck pull (Pilates)
  3. Single-leg circle (Pilates one leg circle)5 each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoKeep your pelvis stillHarder: Corkscrew (Pilates)
  4. Single-leg stretch (Pilates one leg stretch)8 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoPull one knee in as the other leg reaches longEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  5. Double-leg stretch (Pilates)6 to 10 reps
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoReach your arms forward if overhead bothers your shouldersEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
  6. Single straight-leg stretch (Pilates scissors)8 each side
    Intermediate · Abs, Hamstrings, Hip flexors · 3D demoScissor the straight legs with your pelvis steadyEasier: Single-leg stretch (Pilates one leg stretch)Harder: High scissors (Pilates scissors)
  7. Criss-cross (Pilates)6 each side, slowly
    Intermediate · Abs, Hip flexors, Neck · 3D demoRotate from your ribs, elbows wideEasier: Single-leg stretch (Pilates one leg stretch)Harder: Corkscrew (Pilates)

Spine

  1. Spine stretch forward (Pilates spine stretch)3 to 5 reps
    Beginner · Back, Abs, Hamstrings · 3D demoSit on a folded towel if your back slumpsHarder: Saw (Pilates)
  2. Saw (Pilates)3 each side
    Intermediate · Back, Abs, Hamstrings · 3D demoTwist first, then reachEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)

Face down

  1. Single-leg kick (Pilates one leg kick)6 to 8 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoUse a smaller knee bend if your kneecap complainsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)

Hips

  1. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoEasier: a two-legged glute bridgeEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
  2. Side kick (Pilates side kick series)10 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHips stacked, top leg at hip heightHarder: Side-lying leg circles (Pilates side kick series)
  3. Side-lying leg circles (Pilates side kick series)8 each direction, each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoSmall circles from the hipEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  4. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLift the bottom leg without rolling backEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  5. Side plank with leg lift2 sets of 10 each side
    Advanced · Hip abductors, Glutes, Abs · 3D demoEasier: from a knee side plankEasier: Side plankHarder: Copenhagen plank

Plank

  1. Leg pull front (Pilates leg pull down)3 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoEasier: a straight-arm plank held for 15 to 30 s, 3 timesEasier: Straight-arm plank (high plank)

Standing balance

  1. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoHarder: eyes closed, or standing on a cushionEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Tips

  • The trial added two 1-hour sessions a week on days without running. Our suggestion: one or two of these sessions a week, alongside two strength sessions with weights.
  • Our suggestion is to do it after an easy run or on a rest day, and not to do a long abdominal session just before a hard run or race.
  • No trial has tested Pilates for preventing running injuries. If you're injured, follow the pain guide for your injury first.
  • With osteoporosis, use the Pilates for osteoporosis workout instead: this session has rounding moves such as the roll-up and spine stretch.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More pilates

Beginner Pilates workout

A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.

20 minBeginner13 movesNo equipment

10-minute Pilates abs

Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.

10 minIntermediate11 movesNo equipment

Full-body mat Pilates workout

A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.

30 minIntermediate22 movesNo equipment

Questions people ask

How long does the pilates for runners: trunk, hips and single-leg control take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 14 of its 18 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.