Pilates for Runners: 8 Exercises
Running builds endurance, but it's repetitive and one-directional. Pilates fills the gaps: hip stability, core control, glute strength and mobility. That's why many runners, from beginners to marathoners, add Pilates to their week.
Key takeaways
- Pilates strengthens glutes, hips and core, which support running form.
- It improves hip and hamstring mobility.
- Two short sessions a week are enough to feel a difference.
- Schedule Pilates on easy days or after short runs.
Why runners benefit from Pilates
- Hip stability: strong glutes help control knee and pelvis alignment
- Core control: a stable trunk supports efficient running posture
- Single-leg strength: running is a series of single-leg movements
- Mobility: counters tight hip flexors and hamstrings
- Breathing: Pilates breathing builds awareness of the ribcage
8 Pilates exercises for runners
- Single-leg bridge: 8 per side
- Side-lying leg lifts: 12 per side
- Clamshells: 12 per side
- Gliding reverse lunge: 8 per side
- Side lunge slide: 8 per side
- Plank with knee tucks: 10 reps
- Side plank: 20–30 s per side
- Pike slide: hamstring and calf mobility. 6 reps
A 15-minute runner's Pilates session
| Exercise | Rounds × reps |
|---|---|
| Single-leg bridge | 2 × 8/side |
| Clamshells | 2 × 12/side |
| Gliding reverse lunge | 2 × 8/side |
| Knee tucks | 2 × 10 |
| Side plank | 2 × 20 s/side |
| Pike slide | 1 × 6 |
Fitting Pilates into your training week
- Two sessions a week on easy or rest days
- A short 10-minute activation before runs
- Avoid hard Pilates the day before a race or long run
Build strength further with strength-focused Pilates and improve range with Pilates for flexibility.
Frequently asked questions
Is Pilates good for runners?
Yes. It strengthens glutes, hips and core, and improves mobility that supports running.
How often should runners do Pilates?
Two sessions a week is a good target.
Should I do Pilates before or after running?
A short activation before is helpful; longer sessions fit best on easy days or after short runs.
Can Pilates help prevent running injuries?
Stronger, more stable hips and core may help you move better. For existing injuries, see a physiotherapist.
Can men runners do Pilates?
Absolutely. See our guide on Pilates for men.
Stronger hips, better strides. Gliding lunges and slides on the Raddzy Pilates Reformer Board. Shop the board →
